Omega-3 fatty acids are essential polyunsaturated fatty acids that must be obtained through diet. They are important components of cell membranes and can help reduce inflammation and promote heart health. Research on omega-3 supplements has found they do not significantly reduce cardiovascular events in those already at high risk or taking heart medications, though they may still offer other benefits like lowering triglycerides. Studies also found omega-3 supplements did not improve cognitive function in cognitively healthy older adults, though they may protect brain health. Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is recommended for overall health.
Omega-3 fatty acids are essential polyunsaturated fatty acids that must be obtained through diet. They are important components of cell membranes and can help reduce inflammation and promote heart health. Research on omega-3 supplements has found they do not significantly reduce cardiovascular events in those already at high risk or taking heart medications, though they may still offer other benefits like lowering triglycerides. Studies also found omega-3 supplements did not improve cognitive function in cognitively healthy older adults, though they may protect brain health. Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is recommended for overall health.
Omega-3 fatty acids are essential polyunsaturated fatty acids that must be obtained through diet. They are important components of cell membranes and can help reduce inflammation and promote heart health. Research on omega-3 supplements has found they do not significantly reduce cardiovascular events in those already at high risk or taking heart medications, though they may still offer other benefits like lowering triglycerides. Studies also found omega-3 supplements did not improve cognitive function in cognitively healthy older adults, though they may protect brain health. Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is recommended for overall health.
Omega-3 fatty acids are essential polyunsaturated fatty acids that must be obtained through diet. They are important components of cell membranes and can help reduce inflammation and promote heart health. Research on omega-3 supplements has found they do not significantly reduce cardiovascular events in those already at high risk or taking heart medications, though they may still offer other benefits like lowering triglycerides. Studies also found omega-3 supplements did not improve cognitive function in cognitively healthy older adults, though they may protect brain health. Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is recommended for overall health.
Omega-3 Fatty Acids o Croup of polyunsaLuraLed fauy aclds o Lssenual - musL be obLalned ln Lhe dleL o ComponenL of cell membranes o MedlaLe lnammauon, regulaLe blood clomng and conLracuon/relaxauon of arLerlal walls o May be helpful ln rellevlng sympLoms ln rheumaLold arLhrlus and age-relaLed macular degenerauon Nouoool ceotet fot complemeototy ooJ Altetoouve MeJlcloe, Omeqo-J 5opplemeots. Ao lottoJocuoo, ovolloble ot. bup.//occom.olb.qov/beoltb/omeqoJ/lottoJocuoo.btm Omega-3 Fatty Acids ALA: a|pha-||no|en|c ac|d vegeLable olls: canola, soybean, axseed nuLs (walnuLs), ax 8russels sprouLs, kale, splnach, greens Can be converLed - ln very small amounLs - Lo LA + uPA ln Lhe body LA: e|cosapentaeno|c ac|d LA + uPA lauy sh: salmon, herrlng, mackerel, LrouL, sardlnes uPA: braln developmenL, nervous sysLem DnA: docosahexaeno|c ac|d AHA Omega-3 Recommendations If no documented CnD: o LaL sh aL leasL 2 umes (2 servlngs per week) o Servlng ls 3.3 oz cooked, abouL cup aked sh If documented CnD: o 1 gram per day of LA + uPA o referably from fauy sh buL conslder supplemenLs If ^^ 1G: o May need 2-4 g/day EPA + DHA Content of Foods (6oz) Food DHA + EPA (mg) Food DHA + EPA (mg) Atlantic salmon, farmed 3,650 Sardines, veg oil (3 oz) 840 Atlantic salmon, wild 3,130 Halibut 790 Coho salmon, farmed 2,180 Rockfish 750 Rainbow trout, farmed 1,960 Ocean perch 640 Coho salmon, wild 1,800 Scallops 620 Rainbow trout, wild 1,680 Skipjack tuna, fresh 560 Swordfish 1,390 Pacific cod, yellowfin tuna 470 Bumble Bee Salmon (3 oz) 1,200 Blue crab (3 oz) 400 Sardines, tomato sauce (3 oz) 1,190 Catfish, wild or Haddock 400 Pacific oysters (3 oz) 1,170 Chicken/Sea Pink Salmon 3 oz 350 Flounder or Sole 850 Shrimp (3 oz) 270 Source: CSPI Nutrition Action Healthletter, November 2009. Source: CSPI Nutrition Action Healthletter, November 2009. Source: CSPI Nutrition Action Healthletter, November 2009. 5ootce. c5ll Nottluoo Acuoo neoltbleuet, Novembet 2009. Research: Fish Oil Pil l s & CVD o 2012, double-bllnd, 2-by-2 facLorlal deslgn o n=12,336 aL hlgh rlsk for Cvu evenLs or had llC/lC1 or dlabeLes o 8andomlzed Lo 1-g capsule wlLh 900 mg n-3 fauy aclds or placebo and Lo lnsulln glarglne or sLandard care o rlmary ouLcome: deaLh from Cvu, 6.2 yr f/u N oql I MeJ 2012, J67.J09-J18 Research: Fi sh Oi l Pi l l s & CVD (cont. ) o 9.1 |n n-3 group & 9.3 |n p|acebo group d|ed of card|ovascu|ar causes o vlrLually no dlerence beLween lnLervenuon & conLrol for sLroke, hearL auack, deaLh from arrhyLhmla or hearL-fallure hosplLallzauon o 1r|g|ycer|des were s|gn|hcant|y |ower |n contro| o 8esearchers speculaLe: pauenLs on hearL meds ln sLudy may have masked n-3 beneLs N oql I MeJ 2012, J67.J09-J18 Research: Fish Oil & Dementia o revlous research: n-3 proLecL agalnsL cognluve decllne (uPA role on braln) o Cochrane revlew, 3,336 people from 3 hlgh quallLy cllnlcal Lrlals o kesu|ts show no beneht for cogn|nve funcnon w|th omega-3 UIA supp|ementanon among cogn|nve|y hea|thy o|der peop|e o MlghL have oLher beneLs, hearL healLh? cocbtooe uotobose 5yst kev. 2012 Ioo 1J,6.cu005J79. Unsaturated Fatty Acids lmoqe. Iose loolo 5. 8ottomeo Omega-6 Fatty Acids o Lssenual polyunsaLuraLed fauy aclds o Lower LuL cholesLerol o 8educe lnammauon o roLecL agalnsL hearL dlsease o lnLake usually adequaLe due Lo vegeLable oll lnLake o Coal: shl rauo omega-3 ^ and omega-6 j For More Infor mation o Parvard Omeqo-J louy AclJs. hup://www.hsph.harvard.edu/nuLrluonsource/whaL- should-you-eaL/omega-3-faLs/lndex.hLml o nCCAM Omeqo-J 5opplemeots. hup://nccam.nlh.gov/healLh/omega3/lnLroducuon.hLm o Cmce of uleLary SupplemenLs Cmega-3 lauy Aclds Worklng Croup 8eporL: hup://ods.od.nlh.gov/PealLh_lnformauon/ omega_3_fauy_aclds.aspx