Omega-3 Fatty Acids - What Are They And Why You Need Them

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids, or simply omega-3s, refer to three nutrients:

• ALA (alpha-linolenic acid)
• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)

Alpha-linolenic acid is primarily found in plant-based foods, such as soybeans and flaxseeds (1). EPA and DHA are most abundant in fatty fish, such as mackerel, salmon, and trout (1). 

All three nutrients play an essential role for the brain, heart, metabolism, and much more (2, 3). For example, ALA is necessary for food digestion and nutrient absorption. EPA and DHA are vital for brain function, prevention of inflammation, cardiovascular health, and more (2, 3, 4).

The Most Notable Benefits of Omega-3 Fatty Acids

A notable benefit of getting enough omega-3s is that we reduce our risk of cardiovascular disease later in life. Omega-3s achieve this by improving several measures of health:

• Normalize blood pressure (5)
• Increase HDL (good) cholesterol levels (3, 6)
• Reduce blood triglyceride levels (3)
• Prevent the build-up of plaque inside our arteries (7)

Another significant omega-3 benefit is the reduction in system inflammation (4). Experiencing inflammation is vital for our health and can even save our life. For example, inflammation causes swelling around a wound, which prevents bacteria from getting inside the body and causing an infection.

But chronic inflammation is the type that sticks around for a long time, even if there’s no sign of a wound or infection. This type of inflammation can lead to a variety of illnesses, including cardiovascular disease (8).

Research also has mixed findings, suggesting that fish oil consumption can reduce the risk of colon and prostate cancer (9, 10).

Some interesting findings also suggest that supplementing with omega-3 fatty acids can improve bone and joint health. The mechanism behind these effects is that fish oil boosts calcium concentration inside the bones, reinforcing them (11). Similarly, studies on folks with arthritis suggest that fish oil reduces joint discomfort (12).

Should You Take An Omega-3 Supplement?

Omega-3 supplements, commonly sold as fish oil, have become quite popular in recent years. The question is, should we supplement with one?

Unless you consume fatty fish at least twice per week, yes. Fish oil supplements offer a simple and convenient way to bump your consumption of EPA and DHA.

Experts recommend a minimum dose of 250 mg (combined EPA and DHA) daily. However, The American Heart Association recommends one gram daily for optimal results. 

Timing the supplement doesn’t seem to matter as much. You can take it in the morning, during the day, or before going to bed in the evening. The only thing to remember is that fish oil capsules can lead to fish burps in the following hours. This is nothing to worry about, but it can be slightly unpleasant because it leaves a fishy aftertaste in your mouth. One way to combat this effect is to have your fish oil capsules in the evening.