Omega–3

Omega 3 fatty acids are a type of poly-unsaturated fatty acids.

Sources

Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil.

Types of omega 3 fatty acids

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Alphalinolenic acid (ALA)

ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils.

DHA and EPA

DHA and EPA are found in fish and other seafood.

Essential fatty acids

ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.

Use in the body

Omega-3s are important components of the membranes that surround each cell in your body. DHA levels are especially high in retina (eye), brain, and sperm cells. Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system (the network of hormone-producing glands).

How much omega-3s do I need?

Experts have not established recommended amounts for omega-3 fatty acids, except for ALA. Average daily recommended amounts for ALA are listed below in grams (g). The amount you need depends on your age and sex.

What foods provide omega-3s?

Omega-3s are found naturally in some foods and are added to some fortified foods. You can get adequate amounts of omega-3s by eating a variety of foods, including the following:

• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)

What kinds of omega-3 dietary supplements are available?

Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). They provide a wide range of doses and forms of omega-3s.

Signs of deficiency

A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash. Omega-3 deficiency is very rare in the United States.

Side effects

Scientists are studying omega-3s to understand how they affect health. People who eat fish and other seafood have a lower risk of several chronic diseases. But it is not clear whether these health benefits come from simply eating these foods or from the omega-3s in these foods. Here are some examples of what the research has shown.

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