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Fatty Acids
Omega-3 Fatty Acids
Essential fatty acids crucial for heart health, brain function, and reducing inflammation
Quick Facts
Daily Needs
250-500 mg combined EPA and DHA per day; 1.6g ALA for men, 1.1g ALA for women
Importance
Omega-3 fatty acids are essential polyunsaturated fats that play critical roles in heart health, brain function, and controlling inflammation.
Key Functions
- •Anti-inflammatory effects
- •Cardiovascular health support
- •Brain development and function
- •Eye health maintenance
- •Mood regulation
- •Skin barrier support
Deficiency Signs
- •Dry, flaky skin
- •Brittle hair and nails
- •Fatigue
- •Poor concentration and memory
- •Joint pain and stiffness
- •Mood swings and depression
- •Poor circulation
- •Inflammatory conditions
Excess Signs
- •Blood thinning and increased bleeding risk
- •Potential interaction with blood-thinning medications
- •Fishy aftertaste or breath with supplements
- •Digestive discomfort at high doses
- •Potential blood sugar elevation in some individuals
Best Food Sources
- •Fatty fish (salmon, mackerel, sardines, herring)
- •Flaxseeds (ALA source)
- •Chia seeds (ALA source)
- •Walnuts (ALA source)
- •Algae oil (vegan DHA source)
- •Fish oil supplements
- •Hemp seeds (ALA source)
- •Seaweed and algae (DHA source)
Absorption Facts
- •Best absorbed when consumed with some fat
- •DHA and EPA (from animal sources) are more directly usable than ALA (from plant sources)
- •Only 1-10% of ALA is converted to EPA and even less to DHA
- •Oxidation reduces bioavailability, so fresh sources are best
- •High-quality supplements may provide better bioavailability
Special Considerations
- •Vegans and vegetarians rely on ALA conversion or algae-derived supplements
- •People with fish allergies should use plant-based sources
- •Those on blood thinners should consult healthcare providers before supplementing
- •Pregnancy and lactation increase needs for DHA
- •Storing omega-3 rich foods properly prevents oxidation
About Omega-3 Fatty Acids
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