About Omega-3 Fatty Acids

In recent years information has grown about the possible protective effect of omega-3 fatty acids, which are found in fish and fish-oil supplements, on the risk of cardiovascular disease. Specifically, evidence from 46 clinical studies has shown that increased consumption of two omega-3 fatty acids - EPA and DHA, or eicosapentaenoic acid and docosahexaenoic acid - either through fish or supplements, reduces the risk of death from any cause, heart attack, sudden heart death, and stroke. A third omega-3, ALA (α-linolenic acid), which is found in vegetable oils (flaxseed, canola, soybean) and walnuts, has less or no such beneficial effect. EPA and DHA are found chiefly in fatty fish (salmon, lake trout, tuna and herring) and fish oils, as well as in some seeds, such as flax.

Adverse effects from taking supplements are mild – nausea and occasional vomiting, at the most. So there’s no reason not to increase your intake of omega-3s. The potential risk of fish toxins is smaller than the risk of too low EPA and DHA levels on your cardiovascular status. Of course, you can always buy (expensive) supplements, but fish tastes much better.

Comments

[D. Farmer]

This is old news but its good to hear it confirmed in further trials. What no summary reports is, how much omega 3 supplements should be taken on a daily basis? Does anyone have this info?

[Robert Griffith]

Ensuring adequate intake of omega-3s, or a lowered ratio of omega-6 to omega-3 fatty acids, should not be difficult for most people: eat more fish (anchovy, halibut, herring, mackerel, salmon, tuna), and fish oils. If necessary, one can take supplements - up to 1 gram daily of EPA plus DHA.
Bob Griffith