To help prevent CHD (coronary heart disease), the National Heart Lung and Blood Institute has recommended following a healthy diet high in fiber, low in salt and sugar, low in saturated fat and high in foods that are rich in omega-3 fatty acids, such as fatty fish. Increasing omega-3s in the diet may even decrease the risk of heart attack, due to omega-3's ability to help prevent blood clots.
Types of Omega-3 Fatty Acids
The most beneficial of the types of omega-3 fatty acids are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). EPA and DHA are more easily absorbed in the body and are mainly found in seafood. ALA must first be changed in the body into EPA and DHA before being absorbed and is found in plant sources such as flaxseed, chia, rapeseed, soybeans, alfalfa and walnuts.
Recommended Dose of Omega-3 Fatty Acids
The Institute of Medicine's Food and Nutrition Board sets the AI (Adequate Intake) for ALA at 1.6 grams (1600mg) for men and 1.1 grams (1100mg) for women daily. The FDA has established an ADI (Acceptable Daily Intake) of 3 g (3000mg) per person of combined EPA and DHA from natural fish oil sources in either oil or capsule form but only under a doctor's supervision, since intakes above 3 g (3000mg) per day may cause excessive bleeding in some people. The RDI (Recommended Daily Intake) and RDA (Recommended Dietary Allowance) have not been established for EPA and DHA.
Dietary Recommendations
The American Heart Association recommends two servings of fatty fish per week if you do not have a history of CHD, for a total of approximately 0.34 to 3.80 grams of omega-3, with cod and light canned tuna on the low end providing 0.17 to 0.24 g and salmon on the high end providing 1.1 to 1.9 g in a 3.5-ounce cooked serving. If you have a history of CHD, 1 g (1000mg) of EPA and DHA per day is recommended, preferably from fatty fish.
How Much Is Absorbed?
The American Dietetic Association recommends consuming omega-3 fatty acids as whole foods, through seafood and plant sources. Most nutrients are more easily absorbed when combined with other nutrients in the same meal, with added benefits that a single supplement may not deliver. The body may only absorb about 50 percent of the supplement, versus up to 90 percent when you consume omega-3 fatty acids in a meal.
Considerations
Talk to your doctor if you are on medications and considering taking over-the-counter supplements such as omega-3 fatty acids, due to possible interactions with prescription drugs. Anyone taking more than 3 g of omega-3 fatty acids per day in oil or capsule form should be monitored by a doctor.
References
- U.S. Food and Drug Administration; GRAS Notice 000138; Fish Oil
- National Academy of Sciences: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients); 2005
- National Heart Lung and Blood Institute: How To Prevent and Control Coronary Heart Disease Risk Factors
- American Heart Association: Fish 101
- American Dietetic Association: Dietary Fatty Acids
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