From the Guidelines
For optimal health, focus primarily on increasing omega-3 intake, specifically EPA and DHA, through prescription-strength omega-3 products, as they have demonstrated cardiovascular outcomes benefits and are well-tolerated, unlike nonprescription fish oil supplements 1. When considering omega-3, omega-6, and omega-9 fatty acids, it's essential to prioritize the intake of omega-3s, particularly EPA and DHA, due to their well-established benefits for heart health and inflammation reduction.
- Good sources of omega-3s include prescription-strength omega-3 products, which contain forms of both EPA and DHA, and are indicated for reducing triglyceride levels in adult patients with severe hypertriglyceridemia (triglycerides ≥500 mg/dL) 1.
- Fatty fish, such as salmon, mackerel, and sardines, are also good sources of omega-3s, but may not provide sufficient amounts for therapeutic benefits.
- Plant sources like flaxseed, chia seeds, and walnuts contain ALA, which converts inefficiently to EPA/DHA in the body, making them less ideal for therapeutic purposes.
- Omega-6 sources, such as vegetable oils, nuts, and seeds, are abundant in the typical Western diet, and excessive consumption may promote inflammation.
- Omega-9s, found in olive oil, avocados, and nuts, are not essential for supplementation, as the body can produce these fatty acids and they are abundant in many foods. It's crucial to note that nonprescription fish oil products are not interchangeable with prescription omega-3 products, as they are not FDA-approved to treat elevated triglyceride levels and may contain impurities or vary in content and quality 1.
- Prescription omega-3 fatty acid preparations, such as IPE, have demonstrated an increase in the risk of atrial fibrillation (AF) with therapy, particularly at higher doses (1.8 to 4 g daily) 1.
- Clinicians should evaluate the potential net benefit of prescription omega-3 fatty acids in patients at high risk of AF, considering the benefits of reducing ASCVD risk and the potential risks of AF.
From the Research
Omega-3,6,9 Fatty Acids
- Omega-3 fatty acids are essential for various bodily functions and have been linked to several health benefits, including reduced risk of chronic disease, particularly cardiovascular disease 2, 3, 4.
- The three main types of omega-3 fatty acids are:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
- Omega-6 fatty acids are also important for health, but the balance between omega-3 and omega-6 fatty acids is crucial, as an imbalance can lead to negative health effects.
- Omega-9 fatty acids are not essential fatty acids, as the human body can produce them, but they are still important for overall health.
Health Benefits
- Omega-3 fatty acids have been shown to:
- Omega-6 fatty acids have been shown to:
- Support skin and hair growth
- Maintain bone health
- Support reproductive health
- Omega-9 fatty acids have been shown to:
- Support heart health
- Improve immune function
Food Sources and Supplementation
- Fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, particularly EPA and DHA 2, 3.
- Flaxseeds and chia seeds are rich in ALA, a type of omega-3 fatty acid 5.
- Nuts and seeds, such as walnuts and flaxseeds, are rich in omega-6 fatty acids.
- Olive oil is a rich source of omega-9 fatty acids.
- Supplements, such as fish oil and algal oil, can provide a concentrated source of omega-3 fatty acids, particularly EPA and DHA 2, 3.