You might be familiar with omega-3 fatty acids from hearing about a dietary supplement called fish oil. According to the University of Maryland Medical Center, omega-3 fatty acids have numerous health benefits such as lowering your risk of heart disease and cancer. As of the time of publication, the U.S. Department of Agriculture has not established a recommended daily allowance for omega-3 intake, but several academic authorities offer their suggestions.
General Information
Omega-3 is an essential fatty acid that is a special type of polyunsaturated fat. You need to get omega-3 fatty acids through dietary means because your body cannot make them. Food sources such as salmon, tuna and halibut are rich in omega-3 fatty acids. You can also consume omega-3 fatty acids through fish oil dietary supplements. Omega-3 fatty acids are essential for your cognitive and cardiovascular health. They can help treat and reduce factors that may cause heart disease such as high cholesterol, chronic inflammation, high blood pressure and diabetes. EPA and DHA are the two omega-3 fatty acids found in fish oil.
Recommended Intake
Although there is no official recommendation for omega-3 intake, the University of Maryland Medical Center and Jonny Bowden, Ph.D., and clinical nutrition specialist, give their recommendations for omega-3 consumption. If you are a healthy adult with no history of heart disease, you can meet your omega-3 requirements by eating at least two 4-oz. servings of fish a week, UMMC says. If you have coronary heart disease, the center recommends 1 g of EPA and DHA, and 2 to 4 g of EPA and DHA daily for high cholesterol. Even if you do not have high cholesterol or heart disease, Bowden claims in his book, "The Most Effective Natural Cures on Earth," omega-3 supplementation can help prevent heart disease and benefit you. He recommends taking 1 to 4 g a day of EPA and DHA daily.
Fish Oil Supplements
The Harvard School of Public Health explains that if you eat a lot of fish and nuts, food sources rich in omega-3, an omega-3 supplement may not be necessary or effective. If you have had a heart attack, you may benefit from a higher dose of omega-3, however. Ask your doctor if he feels you can benefit from a fish oil supplement.
Considerations
Although fish oil may reduce your risk of heart disease, your diet and lifestyle will ultimately be the most significant factors in your cardiovascular health. For example, if your diet includes large amounts of trans fat and saturated fat from fast food and commercial baked goods, no amount of dietary supplements will significantly improve your cardiovascular health. Improving your cardiovascular health often takes significant changes in your dietary and lifestyle habits.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "The Most Effective Ways To Live Longer"; Jonny Bowden, Ph.D., C.N.S.; 2010
- "The Most Effective Natural Cures on Earth"; Jonny Bowden; 2008
- Harvard School of Public Health; Ask the Expert; Omega-3 Fatty Acids; Frank Sacks, M.D.
- University of Maryland Medical Center: Trans Fat 101
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