The health benefits of omega-3 fatty acids are well known, and many health supplements containing these acids are available. However, not all omega-3 fatty acids are the same, and the same is true for the acids in supplement form. The differences between omega-3 fatty acids found in fish and those found in other sources are subtle, but can be very important. Like all health supplements, you should ask your doctor before taking omega-3 or fish oil supplements.
Types of Omega-3 Fatty Acids
You have probably heard of the health benefits of omega-3 fatty acids, but you may not realize that there are different types of omega-3 fatty acids. Fish contain particular types of omega-3 fatty acids called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA. Other sources of omega-3 fatty acids usually contain alpha-linolenic acid, ALA. You body can convert ALA into DHA and EPA, but the rate of conversion appears to be very slow, according to the Linus Pauling Institute at Oregon State University.
Differences in Omega-3s
Most of the health benefits of omega-3 fatty acids appear to result from taking EPA and DHA. Supplements containing ALA have not been tested as much as EPA and DHA, according to the Mayo Clinic. Supplements containing EPA and DHA, such as fish oil supplements, are strongly linked to benefits for high blood pressure, blood fat levels and heart disease. Additional research is needed to clarify the potential health benefits of ALA.
Sources
The omega-3s DHA and EPA are only found in fish, especially fatty fish that live in cold water, like salmon, mackerel and herring. The other common omega-3, ALA, is found in plants, including flaxseed oil, canola oil and olive oil. Omega-3 oil supplements that are only made from plants do not contain DHA and EPA, and may not have the same health benefits as fish oil supplements. For example, flaxseed oil is rated as "possibly ineffective" in treating high blood fat levels and arthritis, according to MedlinePlus.
Side Effects
Both flaxseed oil and fish oil may cause mild side effects in certain individuals. The most common side effects of both types of supplements include gastrointestinal symptoms, such as nausea, loose stools and diarrhea. Fish oil carries the additional risk of a persistent fishy aftertaste and fish-flavored burps. Omega-3 oils made from flaxseed or other sources do not carry this risk.
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