Omega-3 fatty acids reduce inflammation and can reduce heart disease risk. They're also important for brain function. People can get omega-3 fatty acids via foods like salmon, walnuts and flaxseeds. There are plenty of supplements on the market that offer omega-3 fatty acids as well, including fish oil, advises the University of Maryland Medical Center.
Fish Oil
Fish oil has two omega-3 fatty acids, DHA and EPA, which stand for eicosapentaenoic acid and docosahexaenoic acid, according to UMMC. The oil from cold-water fish including mackerel, salmon, herring, halibut, sardines and tuna contains these fatty acids. Dosing with fish oil supplements needs to be based on amounts of DHA and EPA rather than the total amount of fish oil in the capsule. For example, 5 g fish oil can have 72 to 310 mg of DHA and 170 to 560 mg of EPA, according to UMMC. People who have heart disease are advised to take 1 g of DHA and EPA each day, and people with high cholesterol are advised to take 2 to 4 g of DHA and EPA a day.
Krill Oil
Krill oil also contains DHA and EPA, so can be used as a supplement in lieu of fish oil. In fact, a 2003 Canadian study published in the journal "Alternative Medicine Review" concluded that gaining omega-3 fatty acids with krill supplements is more effective in helping to manage premenstrual syndrome as well as uterine pain associated with menstruation than taking omega-3 fish oil supplements. Krill oil should be kept in the refrigerator, notes UMMC.
Flaxseed Oil
Flaxseed oil supplements can be taken for their omega-3 fatty acids, called alpha-linolenic acid. ALA is converted by the body into EPA and DHA. This does not work for everyone, warns UMMC. People who have diabetes and schizophrenia may lack the ability to make this conversion, for example. When supplementing, nationally known nutritionist Ann Louise Gittleman recommends taking 2 tbsp flaxseed oil daily in her book, "The Fat Flush Foods."
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