The American Heart Association recommends you consume omega-3 fatty acids to reduce your risk of cardiovascular disease. Several small studies, although not definitive, suggest that a "Mediterranean" style diet rich in omega-3s may be associated with lower risk of other chronic conditions such as diabetes, high blood pressure, osteoporosis, asthma, and certain digestive disorders and cancers. Before increasing omega-3 consumption, consult with a health care provider, as omega-3s may have adverse effects on people with some medical conditions and can interact badly with certain medical conditions. Another concern is possible pesticide and mercury contamination of omega-3s derived from fish oil.
Forms of Omega-3
The three types of omega-3 fatty acid are alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. Although all three types are necessary for your health, your body converts ALA to EPA and DHA, and so most people only need to consume ALA in their diet. EPA and DHA are found primarily in fatty fish and certain algae, and ALA is found in many vegetable oils, especial flax, canola, and walnuts and in lower quantities in green leafy vegetables such as Brussels sprouts, kale, spinach and salad greens.
Fish Oil Potential Contaminants
Oily fish are an excellent source of all three types of omega-3 fatty acids, but some fish may contain high levels of mercury and other heavy metals as well as dioxins and polychlorinated biphenyls. Children and pregnant or nursing women should be especially careful to limit consumption of fish likely to be contaminated with mercury. If you use fish oil supplements, buy them from a reputable source to avoid possible contamination.
Vegetarian ALA
Plant-derived ALA conveys the same benefits as EPA and DHA without the risk of contaminants for most people. Eat green leafy vegetables or walnuts or sprinkle flax seeds on salads or cereals to increase omega-3s in your food. Buy flax-seed oil capsules and other vegetarian omega-3 supplements at most health food stores. If you have been diagnosed with diabetes or schizophrenia, consult your health care provider concerning the efficacy of ALA-only supplements.
Cautions Concerning Omega-3s
Several types of medication may interact adversely with omega-3 supplements. Talk to your health care provider about using omega-3s if you are taking blood thinning medications, including aspirin, diabetes medications or cyclosporine. People who bruise easily or have bleeding disorders should also consult health care providers before taking omega-3s.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- AHA Scientific Statement: "Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease," Penny M. Kris-Etherton et al., 2002
- Harvard School of Public Health: "Ask the Expert: Omega-3 Fatty Acids"; Dr. Frank Sacks.
- EPA: Consumption Advice: Joint Federal Advisory for Mercury in Fish
Member Comments