From the Guidelines
Omega-3 fatty acids are essential fats that your body cannot produce on its own and must obtain from food, primarily found in fatty fish, flaxseeds, chia seeds, walnuts, and algae, with the three main types being EPA, DHA, and ALA. These healthy fats are crucial for heart health as they help reduce inflammation, lower triglycerides, slightly lower blood pressure, and decrease the risk of abnormal heart rhythms, as supported by studies such as 1. They also support brain function, eye health, and may help reduce symptoms of depression and anxiety. The benefits of omega-3s are further highlighted in a study from 2024, which found that combined EPA and DHA supplementation may be especially important for patients with coronary artery disease, a risk factor for cognitive decline 1. For general health, experts recommend eating fatty fish twice a week or taking supplements providing about 250-500 mg of combined EPA and DHA daily, with higher doses (1-4 grams daily) potentially recommended for specific conditions like high triglycerides, but should be taken under medical supervision, as suggested by research such as 1. Some key points to consider about omega-3s include:
- They work by incorporating into cell membranes throughout the body, influencing cell function and producing compounds that help regulate blood clotting, inflammation, and other bodily processes.
- DHA appears more important than EPA for improved cognition in cognitively healthy adults with coronary artery disease, but combined EPA and DHA led to the best improvement, as found in a study published in 2024 1.
- An omega-3 index ≥4% had the strongest association for controlled oral word association test 1 and was also associated with improvement in the digit-symbol substitution test, indicating a potential delay in cognitive aging of at least 30 months, as reported in 1.
From the Research
Definition of Omega 3
- Omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential for a healthy, balanced diet 2, 3.
- They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) 3.
Types of Omega 3 Fatty Acids
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main types of omega-3 fatty acids found in fish oil and other marine sources 2, 4.
- Alpha-linolenic acid (ALA) is another type of omega-3 fatty acid found in plant-based sources such as flaxseed and chia seeds 3.
Health Benefits of Omega 3
- Omega-3 fatty acids have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function 4, 5, 6.
- EPA and DHA have been linked to reduced risk of cardiovascular disease, cancer, and Alzheimer's disease, as well as improved cognitive function and fetal development 2, 5, 6.