Popular for their role in heart and vascular health, omega-3 fatty acids are also recognized for their part in supporting whole-body wellness, including brain function and mood, reducing inflammation and symptoms of rheumatoid arthritis, and even potentially benefiting eye health.
These fats are considered ‘essential’ since our bodies don’t produce omega-3s on their own; we must get them through food or supplements. But it can be difficult to know where to start: How much do I need? Which foods are best? Should I take a supplement?
I had the opportunity to interview Carl ‘Chip’ Lavie, MD, director of cardiac rehabilitation and preventative cardiology at Ochsner Health, on this very topic. He has published over 1,600 studies on heart and vascular health, including decades of research on omega-3s, and he’s just the expert we need to help us understand the different types and benefits of omega-3s.
Let’s start by clarifying one thing: Not all omega-3s are the same.
Although there are several types of omega-3 fats, most research is centered on three main types that influence our health: EPA and DHA (found in fish and shellfish) and ALA (found in plants), with each having different benefits and functions.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found mainly in fish, particularly cold-water fish. EPA and DHA are the forms of omega-3s most effective in helping to prevent cardiovascular diseases, notes Dr. Lavie, in part because they can reduce blood pressure and triglycerides, and may help prevent blood clots.
EPA and DHA are also essential for normal brain function and health, and they play a key role in a baby’s brain development. They’re associated with a lower incidence of depression and may reduce our risk of developing some forms of cancer, Alzheimer’s disease, dementia and age-related macular degeneration. With a natural anti-inflammatory effect, these omega-3s may also help improve rheumatoid arthritis symptoms.
Omega-3 deficiencies are linked to a greater risk of cardiovascular disease, certain cancers, mood disorders and inflammatory conditions.
The plant-based omega-3, ALA (alpha-linolenic acid), is completely different.
“Prevalent in foods like flaxseed, chia seeds and walnuts, our bodies convert very little ALA into EPA and DHA, the forms that are most beneficial for health,” Dr. Lavie notes. “Only about 5 or 10 percent of ALA gets converted to EPA, and practically none gets converted to DHA, which makes relying on plant sources less effective for obtaining the cardiovascular benefits associated with omega-3s.”
“For the most part, when we’re talking about the benefits of omega-3s,” explains Lavie, “we’re typically going to be referring to fish oil as a primary source of EPA and DHA.”
How much omega-3 do we need?
There’s not yet a standard guideline for how much EPA and DHA we should include in our daily diets. I usually recommend that adults aim for 1,000 mg daily of omega-3s (DHA and EPA combined) for heart health and overall wellness. According to Lavie, incorporating an even higher dose of omega-3s – 2,000 to 4,000 mg per day – can have a profound effect on lowering triglycerides.
“We see as much as a 50 percent reduction, even in people who have triglycerides above 500,” Lavie notes, adding that there are other heart health benefits. “Our research has shown that omega-3 supplementation can reduce the incidence of heart attacks and, potentially, heart failure.”
Testing our omega-3 levels
Most providers don’t routinely test for omega-3 levels, and there’s currently not a standard test used to diagnose or rule out an omega-3 deficiency. Omega-3 blood tests are available via independent labs. Typically ranging from $50 to $100, these tests are available to anyone; simply order a test kit online.
OmegaQuant is a reliable company that I’ve used over the years. Their Omega-3 Index Test measures the amount of EPA and DHA in our blood; an omega-3 index of eight percent or higher is ideal.
What’s the best way to get omega-3s?
Is it possible to get enough omega 3s through what we eat? Or is it better to take a supplement? That’s a topic we’ll explore here next Sunday. See you then!
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.
