Functional Foods

Mari Treadway '65    

An In-Depth Look at Omega-3 Sources

 Omega-3 fatty acids are on the nutrition “hot list” at the moment, and it seems they will remain there for a long while, especially if evidentiary findings of their merits continue to accumulate. 

“Omega-3 fatty acids have been shown to have significant benefits for heart disease patients in preventing further heart attacks, abnormal heart rhythms, and even in helping people live longer.  There is also evidence that omega-3s may be helpful for otherwise healthy people who are at risk for heart disease.”  Says William Borden, MD, a cardiologist and assistant professor of medicine at Weill Cornell Medical College.

 But omega-3 choices can be confusing.  Are omega-3s from fish or vegetable sources better?  If you’re going to take a supplement, which type is best?

 The omega-3s

The three main forms of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Omega-3s are not manufactured by the body and must be consumed in food and /or supplement form.  Unlike DHA and EPA, which are in their final form when they enter your body.  ALA is converted to EPA and/or DHA.  Dr. Borden explains, “The conversion of ALA to EPA and DHA is somewhat limited, but ALA also may provide benefits in and of itself.” 

Food sources

The main source of dietary EPA and DHA is fatty fish, including salmon, halibut, herring and sardines.  The highest concentrations of ALA are found in plant foods, including flaxseeds, walnuts, soybeans and their oils, as well as olive and canola oils.  It’s wise to include both animal and plant sources of omega-3s in your diet.  However, if you’re a vegetarian or you don’t enjoy eating fish, other options are available.

 Omega-3 supplements

Fish oil supplements can provide valuable omega-3s.  Another choice for vegetarians is algal oil, which is made from algae, a natural source of food for fish.  However, all supplements are not created equal.  “The key element to consider with such nutritionals is to look at the amount of EPA and DHA that the product contains and whether it meets your daily goals for omega-3s,” says Dr. Borden.  “In addition, look at what other ingredients are in the supplement and whether it is purified to avoid contaminants such as mercury.”

 While fish oil supplements are not standardized, many contain 180 mg of EPA and 120 mg of DHA, giving you a total of 300 mg.  Also check the serving size at the top of the Supplement Facts Label – you may need to take two or more capsules to get the amounts listed. 

How much is needed?

“In general, you should try to consume about 250 milligrams (mg) per day of EPA and DHA,” advises Dr. Borden.  “However, EPA and DHA stays in your body for several weeks, so you can also get your amega-3s in several medium sized amounts or in a large amount once or twice a week.”  For example, eating six ounces of wild salmon in two three-ounce portions each week should meet your EPA and DHA needs. 

Side benefit of eating salmon, it’s great for your skin…. 

If you already have heart disease, Dr. Borden recommends 1,000 mg per day of EPA and DHA.  The U.S. Food and Drug Administration says that a daily intake of up to 3 grams (3,000 mg) of EPA and DHA is considered safe for adults. 

WHAT YOU SHOULD KNOW

• Fish oil supplements can affect blood clotting, so avoid them if you’re taking an anticoagulant such as warfarin (Coumadin) or you’ve had a hemorrhagic stroke.
• Tell your doctor if you are taking omega-3 supplements, especially if you take other medications or are going to have surgery.
• A fishy aftertaste, often reported with fish oil supplements, can be reduced or eliminated by keeping supplements in the freezer.

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