You might associate omega-3s with a big chunk of salmon or another fatty fish (they are, after all, the reason that dietitians, the American Heart Association1, and the Dietary Guidelines for Americans recommend eating fish at least twice per week as a baseline starting point). But whether you can’t get enough of your go-to spicy salmon roll, have a hard time incorporating seafood into your diet, or follow a vegan or vegetarian diet that doesn’t include fish at all, omega-3s—and their many benefits—should definitely be on your radar. Marine-sourced omega-3s EPA and DHA are considered “conditionally essential” because your body can technically synthesize them from ALA (assuming you consume ALA). But it’s not that simple. Science repeatedly demonstrates that the conversion rate of ALA3 to EPA and DHA is very low. This is where food and supplements come in. Here’s more info on each of the three major types (most well researched) of omega-3s: Research continues to uncover more about the different types of omega-3s and their mechanisms of action—but, for now, here are a few of the most notable and well-established benefits of omega-3s to take note of:* While both EPA and DHA are heart essentials4, EPA, specifically, seems to get the cardiovascular limelight especially.* In fact, research suggests these omega-3 fats support heart health in a variety of ways, such as supporting healthy levels of triglycerides5 (a type of fat in the blood).* Ample amounts of omega-3s in the body have also been linked with healthy blood pressure and circulation.* By lowering blood pressure, consuming EPA and DHA combined may even reduce the risk of CHD (coronary heart disease)6 per the FDA.† (FYI: One serving of mbg’s omega-3 potency+ provides 1.5 grams of EPA and DHA, a dose potent enough to support these benefits.)* In fact, one 2018 study7 found that a mother’s DHA levels during pregnancy had the strongest association with her infant’s problem-solving skills at 12 months, with researchers noting that the association was even stronger after controlling for level of maternal education. However, its brain benefits aren’t limited to these early stages of life. In fact, DHA has also been shown in scientific literature to promote cognition throughout the lifespan8, and particularly later in life.* And while DHA might be the MVP here, EPA is not to be ignored for cognitive function and mood support; these 2 omega-3s work in symphony.* DHA is also crucial for a baby’s eye development—yet another reason to get enough of it during and after pregnancy.* Aim for at least 300 milligrams of DHA daily during the perinatal (pregnancy and lactation) period. An interesting area that requires more research to fully understand: Inadequate intake of omega-3s during the postpartum period has been associated with lower mood, according to the American Pregnancy Association—and other research suggests that many women indeed have a low intake of omega-3s throughout pregnancy13.* Because of their antioxidant and anti-inflammatory properties and pathways in the body, research17 has also shown omega-3s to be supportive of joint health and mobility.* For EPA and DHA, though, guidelines become a bit more nuanced and personalized. For 20 years, the American Heart Association1 has recommended adults consume at least two servings of fish (i.e., oily fish) every week based on cardiovascular research. Indeed, the most recent Dietary Guidelines for Americans recommend eating 8 ounces (or approximately two servings) of fish per week in order to average an intake of EPA and DHA equivalent to about 500 milligrams combined per day. However, that’s a foundational baseline (that 90% of Americans19 are failing to hit, mind you). Other people may wish to increase their fish or omega-3 consumption beyond this low threshold. For example, research suggests that 1,000 milligrams (aka 1 gram) and up of EPA and DHA per day20 offer proportionately greater heart-health benefits, which is important for those focused on that area of health to keep in mind. This higher potency goal is equivalent to consuming about one serving of fish per day (depending on the fish species). For example, one serving of anchovies delivers 1,500 mg of EPA and DHA. That said, it is technically possible to consume more of just about any healthy thing, whether it’s a nutrient or water. The primary concern you’ll hear (read on to see if it’s rooted in current science) from health practitioners is that extremely high omega-3 intake (i.e., many grams of EPA plus DHA consumed regularly each day) may contribute to blood thinning and reduce blood clotting. This side effect would be relevant to folks taking blood-thinning medications or undergoing procedures, for example. That’s the concern, but in fact, mbg’s director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, says there’s reason to calm your fears. She explains, “The old wives’ tale that many health care practitioners are guilty of propagating to this every day is that fish oil thins your blood. The fact is, a quick look at the body of epidemiologic and clinical trial research22 over the past 30 years demonstrates, from multiple systematic reviews and meta-analyses, that there is, in fact, no increased risk for bleeding when people consume a total daily amount of EPA + DHA as low as 500 milligrams and as high as 10 grams (10,000 milligrams!).” Ferira adds, “I’m talking about 80-plus research studies demonstrating the safety of low, medium, and high levels of daily EPA + DHA consumption. It’s time somebody debunked this myth that is genuinely scaring people away from using a truly helpful tool for whole-body health; I’m talking about fish oil supplementation.”* Similarly, there isn’t an upper limit (or maximum amount you should consume) established for the omega-3 ALA either, notes dietitian Lauren Kelly, M.S., R.D., head of nutrition at Sound. You can get between 500 and 2,300 milligrams of EPA and DHA from just 3 ounces of these oily fish (i.e., one serving), according to USDA fatty acid analyses of each fish species (for example, here is the nutritional breakdown, including those healthy fats, for one serving of anchovies23). If you’re not the biggest fan of fish, Kelly recommends improving the taste profile by using marinades (she likes Primal Kitchen’s barbecue and teriyaki options) to switch up the flavors a bit. Other types of seafood are also rich in EPA and DHA, too. Mussels and oysters, for example, offer between 500 and 1,000 milligrams of EPA and DHA per serving, Mills notes. Meanwhile, wild crab, flounder, grouper, pollock, snapper, and canned tuna contain between 200 and 500 milligrams of these important omega-3s per serving. In the nut category, walnuts are top; just one 1-ounce serving packs 2.5 grams of ALA. Unsurprisingly, oils made from these nuts and seeds are also rich in ALA. One tablespoon of flaxseed oil, for example, offers a whopping 7.3 grams of ALA, according to Mills. Just how much you supplement, of course, depends on individual health factors and priorities, such as heart health needs or key life stages.* “Omega-3 supplements are also something I look at right away when speaking to clients who are pregnant or are interested in becoming pregnant,” Kelly adds. Since contaminants from the ocean like heavy metals are a consideration in whole fish and fish oils, it’s very important to look for a quality product that prioritizes purity testing, to ensure the lowest levels possible. You’ll also want a brand that takes steps to ensure oxidation parameters are minimized in their fish or algal oils. Ferira shares this rule-of-thumb: “The more clear the fish oil and the less smelly (i.e., fishy), the better. This indicates purity, freshness, and high standards for things like oxidation.” She goes on to say, “you’ll also want a product that is authentic and confirms their fish species and origin, so you know what you’re getting and whether it’s sustainably sourced.” Another feature to look for is potency since efficacy is directly tied to the potency (or dose) of active ingredients. Check your label to ensure your supplement contains the amounts of EPA and DHA you’re looking for. As Ferira explains, “It’s not the total fish oil or omega-3 concentrate you’re after; turn over the bottle and count the total EPA plus DHA. That is the number that matters and that science has researched.” (You’ll get 1,500 milligrams of EPA and DHA in each serving—just two softgels—of omega-3 potency+ from mindbodygreen.) Though a variety of plant and animal foods provide omega-3s—namely EPA, DHA, and ALA—most people don’t meet their minimum needs through diet alone, much less the levels tied to incremental health benefits.* For this reason, adding a high-potency omega-3 supplement with robust quality standards to your daily nutrition routine is often a simple but necessary solution for upping your intake, which is particularly important if you have specific health goals or priorities (like caring for your heart, mind, vision, etc.) you’re investing in for the long term.*
