You've probably heard how important omega-3 fatty acids are to your health. These unsaturated, heart-healthy fats provide multiple benefits, including protecting your heart from disease, improving your cholesterol levels, maintaining healthy brain functioning and even possibly regulating your mood. Given these health benefits, it's to most people's advantage to consume more of these healthy fats. Two ways to do this are by eating fatty fish, such as sardines, and by taking omega-3 supplements.
Sardines for Omega-3s
Sardines are one of the oily fish rich in omega-3 fatty acids. According to the Tufts University School of Medicine, a 4-ounce serving of oil-packed sardines, drained, contains 1.8 grams of omega-3 fatty acids. This is a relatively high level of omega-3 fatty acids among various appropriate fish sources, which range from 0.2 grams for a 4-ounce serving of oil-packed tuna to 2.2 grams for a 4-ounce serving of mackerel or salmon, according to Tufts.
Omega-3 Supplements
Omega-3 supplements, which are available in capsule or liquid form, range in terms of their fatty-acid content. The University of Maryland Medical Center explains that dosage should be determined by the amount of fatty acids -- called DHA and EPA -- contained in the supplement, rather than by the amount of oil itself. A common supplement dosage amount is 0.18 grams of EPA and 0.12 grams of DHA, says the University of Maryland Medical Center.
Considerations
Whether sardines or omega-3 supplements are better for you depends on personal preference and physician recommendations. For example, MayoClinic.com notes that gastrointestinal side effects are common with the use of omega-3 supplements. Therefore, if you have a sensitive stomach, obtaining your fish oil via whole-food sources such as sardines may be preferential. On the other hand, some people find the taste of fish unpleasant, and have an easier time consuming omega-3s in supplement form.
Recommendations
If you have questions or concerns regarding the best source of omega-3 fatty acids, speak to your physician or a registered dietitian who can evaluate your health, dietary preferences and any potential side effects or drug interactions. A medical professional can give recommendations for an appropriate daily or weekly dose of omega-3 fatty acids for your circumstances, and help determine whether oily fish such as sardines or omega-3 liquid or capsule supplements will best provide your necessary fatty-acid needs.
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