Maintaining good health requires adequate omega-3 fatty acids. It benefits the heart, brain, eyes, and other organs. How can you choose the right omega-3 supplement among so many options? The body cannot produce polyunsaturated fats like omega-3 fatty acids. EPA, DHA, and ALA are essential omega-3 fatty acids. EPA and DHA are primarily found in seafood, while ALA comes from plant sources like nuts and seeds. Inflammation is reduced by omega-3 fatty acids. The body’s cell membranes are made up of them. Without enough omega-3s, cell membranes become stiff, and inflammation increases.
- Heart health – Omega-3s lower triglycerides, reduce blood pressure, prevent erratic heart rhythms and make blood less likely to clot. A reduction in heart attacks and strokes can be achieved by doing this.
- Brain function – DHA makes up over 90% of the omega-3 fatty acids in the brain. It supports neurotransmitter production, which optimizes cognition and memory. Omega-3s also help slow cognitive decline.
- Eye health – DHA is concentrated in the retina of the eyes. It helps prevent macular degeneration, dry eyes, and other aging eye disorders.
- Joint and muscle health – By lowering inflammation, omega-3s reduce joint stiffness and pain. EPA may also enhance muscle protein synthesis.
- Depression and anxiety – Multiple studies find omega-3 supplements improve mood and reduce symptoms of depression, anxiety, and stress.
- Pregnancy and infant development – Omega-3s are vital for fetal brain and nervous system development. They may also reduce the risk of premature delivery. For more detail, visit truehealthdiary.com expose.
Recommended daily omega-3 intake
Do you need omega-3 every day? Health goals and age determine the guidelines. For adults, general daily recommendations are:
- Total omega-3s – 1000-2000 mg
- EPA + DHA – 250-500 mg
- ALA – 1.1-1.6 grams for women, 1.6 grams for men
The American Heart Association recommends at least two 3.5-ounce fish servings per week. This provides approximately 500 mg per day of EPA+DHA.
DHA must be consumed by pregnant and breastfeeding women. Women who are pregnant are recommended to take EPA supplements.
Children should consume 100-250 mg of omega-3s daily. The European Food Safety Authority sets adequate intake for ALA at 0.5% of total daily calories.
Older adults may benefit from more omega-3s to reduce inflammation. Some studies use up to 3 grams of combined EPA and DHA daily for cognitive support.
Those suffering from depression or high triglycerides may need 2-4 grams of EPA+DHA per day, under medical supervision. Always consult your doctor for a personalized dosage recommendation.
Omega-3 assessment
Is your omega-3 intake adequate? Having your blood levels tested is the best way. Tests measure red blood cells’ EPA and DHA content. An optimal index is 8-12%. Anything under 4% is considered high risk. Testing omega-3 blood levels reveal if you are deficient. Additionally, omega-3s may motivate you. Getting retested after 3 months confirm if your dosage is sufficient. Omega-3 blood tests are ordered by medical providers and available from laboratories like OmegaQuant and Grassroots Health. While not routinely covered by insurance, they provide an objective measure of omega-3 status.
