Omega-3 fatty acids are becoming a household word. These critical fats are being added to a wide variety of products such as milk, eggs, peanut butter, and infant formula for their health-promoting benefits. What are they and how do I know if I am getting enough?
Omega-3 refers to a family of fatty acids that includes α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), among others.
The Omega-3s are important for brain function, and for cardiovascular health, and other functions. Studies reveal that supplementation with this key nutrient can improve mood, focus, and attention. You particularly need DHA, because that's the type of fatty acid needed by the brain, and EPA, for heart function. While the body can make both DHA and EPA from the ALA, this process can be impaired, so it's best to ensure you have enough of both types, as well as the full spectrum of Omega-3s.
Omega-3s are considered essential because the body must obtain them from external sources. Sources of Omega-3s are various plants, such as flax, and animals, such as saltwater fish such as salmon, sardines, anchovies, and krill.
Most of our clients take Omega-3 supplements, and requirements can vary from child to adult, and depend upon need. Generally, we recommend Omega-3s with at least 800 mg EPA and 400 mg DHA for adults and about half that for young children. If special needs exist, the amount recommended can be much greater.
One final note: if you eat red meat, which contains high amounts of Omega-6 fatty acids, you may need even more Omega-3s, since these compete in the metabolic processes and the one that is greater is given preference. So, if you have a big steak dinner or a large hamburger pattie, be sure to take an extra Omega-3 capsule.