Which Omega-3s Are the Right Omega-3s?

By now we all know that omega-3 fatty acids are an important part of a healthy diet; and if they’re not consumed in your food, they can be taken as a supplement. But what’s best, from a health viewpoint? A review in the Mayo Clinic Proceedings provides the right information, as far as protecting your cardiovascular system is concerned.

For people who have had a heart attack or another ‘cardiac event’ and are therefore at relatively high risk, the American Heart Association recommends 1 gram a day of a mixture of docosahexaenoic acid ( DHA ) and eicosapentaenoic acid (EPA). And fatty fish are the ideal source (e.g. mackerel, lake trout, herring, sardines, albacore tuna, halibut, or salmon). Fish oil (in capsules or liquid forms) is also acceptable; 1 to 2 capsules daily of standard over-the-counter fish oil provide 300 to 600 mg of DHA and EPA. A plant omega-3 fatty acid, alpha-linoleic acid ( ALA ) obtained from flaxseed, is much weaker than DHA and EPA for cardiovascular protection purposes.

Two meals of fatty fish a week can provide up to 500 mg daily of DHA and EPA, which is sufficient for healthy people, but is probably not enough to protect someone against a second heart attack; such people need to take a supplement. And people with high serum triglyceride levels should probably take up to 4 grams of omega-3s daily. Adding a statin drug presents no problems.

Among the other benefits of raised omega-3 intake are: regularization of heart-beat (antiarrhythmic effect), decreased clumping of blood platelets, lowered blood pressure, and anti-inflammatory effects. Alzheimer’s disease is a possible target for DHA , but not EPA. Side effects are usually limited to slight nausea, gastrointestinal upset, and a “fishy burp”. More than 6-7 grams daily may prolong bleeding time slightly, but not beyond the normal range. Of course, eating too much fish can lead to a raised mercury intake, and children or pregnant/nursing women should avoid this risk.