Omega-3

What are they?

Omega-3 fatty acids are essential fatty acids which means that they are needed to survive. The body cannot make them on its own. The only way to get them is through foods or supplements. When it comes to the classification of omega-3 as a fat, they fall under the polyunsaturated fats category.

While this article will focus on omega-3s as a whole, it’s important to know that there are several different kinds. The ones that are researched the most tend to be Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA). Each of these fatty acids plays a different role in supporting various parts of health.

What other names are they known by?

Other names for omega-3s include:

• n3

• EPA or eicosapentaenoic acid

• DHA or docosahexaenoic acid

• ALA or alpha-linolenic acid

• Omega-3 polyunsaturated fats

• Omega-3 triglycerides

• Omega-3 phospholipids

What do they do?

Omega-3s are an important part of cellular membranes, they can affect cellular signaling, they provide a starting point for the production of several hormones that help to regulate blood clotting, they help support brain health, they may play a role in preventing cardiovascular disease, decreasing inflammation, lowering triglycerides, improving the elasticity of blood cells, they may help to control eczema, autoimmune diseases like lupus and rheumatoid arthritis, and they may play a protective role against cancer.

Strong evidence exists to support the use of omega-3s in preventing cardiovascular disease. In addition, having been researched for more than 30 years, omega-3s play a role in early life nutrition (pregnancy and young childhood) to support brain growth and development, and more recent research suggests that omega-3 DHA specifically may help to both prevent and heal from concussion.

In research omega-3 fatty acids have been suggested to increase the diversity of healthy bacteria in the gut which can lead to improvements in several diseases such as diabetes, cardiovascular disease, obesity, and other inflammatory conditions. In addition, omega-3s have been associated with high levels of a compound in the gut that has been shown to reduce oxidative stress. In other words, omega-3s may help to decrease free radicals in the gut which may be a hefty contributor to several gastrointestinal diseases such as GERD, ulcerative colitis, and gastritis, to name a few.

Where do they come from?

Omega-3s come from both plant and animal sources. Animal sources are marine based fish and supply both DHA and EPA. Cold-water, fatty fish (salmon, mackerel, tuna, herring, and sardines) will tend to supply higher amounts while lower-fat fish like tilapia, cod, bass, and shellfish contain less. Grass-fed beef may provide some ALA, however ALA is mostly found in plant-based sources such as flax, soybean oil, canola oil, chia seeds, and walnuts. The food industry also has been successful at fortifying foods with omega-3s. These may include dairy (both cow and plant-based), juices, eggs, and some shelf-stable products. Most infant formulas in the US are fortified with DHA as well.

Dietary supplements also exist with EPA, DHA, and ALA. Fish oil is available as a source and generally is fairly affordable. Vegetarians or environmentally conscious individuals may get DHA and EPA supplements from algae as well.

It’s important to note that while omega-3s as a whole are important it's ideal to get a variety of each including ALA as well as EPA and DHA. ALA can convert in the body to EPA, and then into DHA. However the conversion is fairly inefficient at a rate of only 15% on average. Therefore, in order to get the benefits of all omega-3s it’s important to get the pre-formed sources of EPA and DHA in addition to ALA. See the food chart below, which represents foods that offer omega-3. This is not a comprehensive list.

How much is needed?

In the US, an adequate intake (AI) has been established for omega-3s. AI assumes that an intake at a certain level will be enough to assume nutrition adequacy. It is usually established when there’s not enough evidence to assume a RDA (recommended dietary allowance).

*As total omega-3s

**As ALA

How to get them?

The below provide some ideas on how to get more omega-3s into a daily diet. Ideally you are able to eat cold-water, fatty fish regularly (a few times a week), however if you’re not, including more plant-based sources is good. As a note, the below would provide more omega-3 than is needed in a day, adding one of these ideas may be good enough, although we recommend to check with your doctor and dietitian to see how you can incorporate omega-3s safely into your diet. Be advised, this does not consider supplementation. If you are taking an omega-3 supplement on top of eating the below, your intake will be much higher. Generally speaking, if you're eating fatty fish 2-3x/week and other omega-3 foods daily, you may not need an omega-3 supplement.

Breakfast: Greek yogurt with 1 tbsp ground flaxseed = ~2.35g

Lunch: 1 oz English walnuts on a salad = 2.75g

Dinner: 3 oz wild-caught salmon = 1.57 g

TOTAL = 6.67g omega-3

References

Angelo, G. (2012). Essential Fatty Acids and Skin Health. Oregon State University, Linus Pauling Institute. Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

Harvard T.H. Chan School of Public Health. (n.d.). Omega-3 Fatty Acids: An Essential Contribution. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements. (2022). Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/