Omega-3 essential fatty acids are types of polyunsaturated fats that play vital roles in your body. They contribute to functions such as hormone production, cell growth and blood clotting. Omega-3s may also help treat, or reduce the risk of, health problems you're more likely to experience as a 55-year-old woman, such as high cholesterol, heart disease or osteoporosis. However, because your body cannot create omega-3 fats on its own; it needs to get them from your diet.
Sources
The best sources of omega-3 fats are coldwater or fatty fish such as salmon, herring, mackerel or sardines. These fish are rich in the omega-3 fats called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Good vegetarian omega-3 sources include algae, canola, flaxseed, soy and walnuts. These foods contain alpha-linolenic acid, or ALA, which is the precursor to EPA and DHA. However, your body does not absorb vegetarian sources of omega-3 as well as it does fish sources. Omega-3 is also available in supplement form such as capsules or fish oil.
General Dose Recommendation
To get omega-3 from food, consume two 3 oz. servings of cold water fish weekly, advises Leslie Beck, author of "The Complete A-Z Nutrition Encyclopedia." If you're pregnant, speak to your obstetrician about including fish in your diet. Fish oil supplements should be taken based on the amount of EPA and DHA they contain. The American Dietetic Association recommends taking 500 mg of EPA and DHA combined daily. They also recommend eating a handful of nuts or seeds such as walnuts or flax seed daily.
Dosage for Medicinal Purposes
If you are taking omega-3 to treat a specific medical condition --- such as rheumatoid arthritis, heart disease, or osteoporosis --- the amount you need to take varies. For instance, for treating high cholesterol, you may need to take 2 to 4 g of EPA and DHA combined daily, while for heart disease, you may need to take 1 g, reports the University of Maryland Medical Center. Or, to treat menopausal symptoms, the typical dose of ground flaxseed is 5 to 6 tablespoons daily, notes Beck. Consult your doctor for more specific dosage recommendations to treat an illness.
Side Effects
Do not take high doses of omega-3 --- more than 3 g daily --- without consulting your doctor. In high amounts, omega-3 fatty acids can increase the likelihood of bleeding. You may also experience side effects such as gas, bloating or diarrhea when taking omega-3. Seek medical advice about taking omega-3 from supplements if you're pregnant, on any medication or herbal remedies, or you have a medical condition.
References
- "Super Nutrition for Women"; Ann Louise Gittleman, Ph.D., C.N.S.; 2004
- Kennesaw State University: Vegetarian Resources
- "The Complete A-Z Nutrition Encyclopedia"; Leslie Beck, R.D.; 2010
- Omega 3 Learning for Health and Medicine: Omega-3 Fatty Acids: How Much Is Right For Me?
- "American Dietetic Association Complete Food and Nutrition Guide: 3rd Edition"; Roberta Larson Duyff, M.S., R.D.; 2006
- University of Maryland Medical Center: Omega-3 Fatty Acids
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