Types of Omega 3 fatty acids

The three key members of the Omega -3 family are alpha-linolenic acid (ALA);eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA). The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or some cold-water fish oil supplements. Canned (albacore) tuna and lake trout can also be good sources, depending on how the fish were raised and processed.



You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. ALA is the most common Omega-3 found in American diets and is found in abundance in flax seeds and flax seed oil, as well as walnuts. While your body may be able to convert ALA into EPA and DHA, you can’t be sure – only some people have the ability to do so. Thus, to insure you get enough of these vital nutrients, it’s prudent to include fatty fish or fatty fish oil supplements in your diet. But, if you eat no fish or fish oil, getting just ALA is better than nothing - your cardiovascular protection may still go up, though not nearly as much as with fish oils.



Some people avoid seafood because they worry about mercury or other possible toxins in fish. Most experts agree that the benefits of eating two servings a week of these cold water fatty fish outweigh the risks.




Choosing the best Omega-3 Supplements



When choosing an omega-3 supplement, keep the following in mind:



One 500-mg capsule per day is sufficient – any more than that is extraneous and could even be detrimental to your health. The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA. For certain medical conditions, higher doses of omega-3 might be beneficial, but make sure these are prescribed by a medical professional.



Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better. A good ratio to look for is 3:2 (EPA:DHA).



Check the expiration date!


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