Who Should Take Omega 3 Supplements?

Omega-3 fatty acids are a type of lipid, or fat, which have been attributed with a variety of health benefits. Increased intake of omega-3 fatty acids, specifically DHA and EPA that are found in fish oils, is associated with a lower risk for heart disease. The consumption of alpha-linolenic acid, or ALA, a plant-derived omega-3 fatty acid, has not yet been shown to confer the same cardiovascular protection. All omega-3 fatty acids reduce tissue inflammation, and they may exert anticancer effects.

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Omega-3 fatty acids are chemically similar to other polyunsaturated fatty acids in that they are all metabolized by the same enzymes within your cells. However, the end products that arise from omega-3 fatty acid metabolism are very different from those that are derived from arachidonic acid, linoleic acid or other polyunsaturated fatty acids, which tend to increase the concentrations of inflammatory molecules in your tissues. In contrast, EPA, DHA and ALA are converted to resolvins, protectins and other compounds that actively reduce inflammation.

General Recommendation

The widely acclaimed Mediterranean Diet offers health benefits that arise in part from the regular consumption of oily fish, such as sardines, anchovies, herring, trout and salmon. The American Heart Association recommends that all Americans consume at least two servings of oily fish per week or their equivalent in fish oil supplements to acquire a protective dose of EPA and DHA. If this is not possible, you should consider taking .5 to 1.8 g of EPA and DHA daily in a fish oil supplement. For ALA, 1.5 to 3 g daily from plant oils or supplements is beneficial.

Triglycerides

According to experts at the Gladstone Institute of Cardiovascular Disease in San Francisco, elevated triglyceride levels are common in diabetes and metabolic syndrome, both of which increase your risk for heart disease. Omega-3 fatty acids effectively lower triglyceride levels, but the high doses required for optimal benefit may necessitate the use of prescription omega-3 preparations, such as Lovaza. However, if your triglycerides are only moderately elevated, non-prescription omega-3 supplements are worth a trial. Similarly, if you have any other risk factors for heart disease -- high blood pressure, elevated cholesterol, family history, obesity, male gender or sedentary lifestyle -- omega-3 supplementation could be useful.

Inflammation

Omega-3 supplementation is beneficial for patients with rheumatoid arthritis and other inflammatory disorders. Since inflammation plays a role in a wide spectrum of chronic diseases, including cancer, inflammatory bowel disease, lupus and asthma, omega-3 supplementation is one plausible approach to dealing with such conditions. Omega-3 fatty acids have not been shown to cure these illnesses, but may reduce symptoms.

Considerations

The typical Western diet contains insufficient levels of omega-3 fatty acids, particularly EPA and DHA from fish oils. The protean benefits of omega-3 fatty acids make supplementation reasonable for anyone who is capable of taking them. Given that fish is not always available, affordable or guaranteed to be free of contaminants, nearly everyone should consider taking omega-3 supplements.