What is omega-3 fatty acids
Omega-3 fatty acids are essential fats, which means our body needs them but cannot produce them on its own. They are mainly found in fish oil, which comes from fatty fish like salmon and mackerel. The main types of omega-3s are EPA and DHA, which help build cell walls and send signals in the body. These fats play crucial roles in supporting a healthy heart, brain, and eyes. They are important for reducing inflammation, which is the body's response to injury or infection, and supporting overall cellular health.
How do I get omega-3 fatty acids from my diet?
The best dietary sources of omega-3 fatty acids are fatty fish such as salmon, mackerel, sardines, and anchovies. These fish provide EPA and DHA, which are the most beneficial types of omega-3s. Cod liver oil is another source that also provides vitamin D, which is important for bone health. Algae also produce EPA and DHA, making them a good option for vegetarians. Plant oils like flaxseed contain ALA, which is a type of omega-3 that the body can partially convert into EPA and DHA.
How do I know if I need more of omega-3 fatty acids?
You might need to take omega-3 fatty acids if your diet lacks these essential fats. Our bodies cannot make omega-3s, so we must get them from food. Not consuming enough can lead to dry skin, stiff joints, or mood changes. While severe deficiency is rare, some people may need supplements if they don't eat fish or have specific health conditions that benefit from omega-3s, like high triglycerides or arthritis.
What causes a lack of omega-3 fatty acids?
People may become deficient in omega-3 fatty acids if they do not consume enough in their diet. This can happen if you have high triglycerides, which are fats in the blood, and your doctor may suggest fish oil. People with arthritis might use it to ease joint pain. Pregnant individuals often take omega-3s to support their baby's brain and eye development. It's also used after some heart procedures and for liver support.
How does a lack of omega-3 fatty acids affect health?
A lack of omega-3 fatty acids doesn't cause a classic deficiency disease like scurvy. However, low levels are linked to a higher risk of heart problems. Pregnant individuals with low DHA intake may have babies with weaker vision and learning skills. Omega-3s are important for overall health, and not getting enough can impact heart and brain health.
What are the health benefits of taking omega-3 fatty acids?
Omega-3 fatty acids have several proven health benefits. Clinical studies show that fish oil can significantly reduce high triglycerides, which are fats in the blood, by 20–50%. People with rheumatoid arthritis often experience less joint pain and need fewer pain medications when taking omega-3s. Additionally, a prescription form of fish oil has been approved by the FDA to lower certain heart risks in patients who are at risk.
Is taking omega-3 fatty acids ever harmful?
Taking omega-3 fatty acids is generally safe, but some people may experience mild stomach upset or fishy burps. These can improve if you take the supplements with food or keep them cold. However, doses over 3 grams per day can thin the blood too much, increasing the risk of bleeding. Cod liver oil also contains vitamin A, which can be toxic in large amounts.
Can I take omega-3 fatty acids with prescription medications?
Yes, taking omega-3 fatty acids can interfere with certain prescription medications. Because fish oil can thin the blood, it may enhance the effects of blood thinners like warfarin and aspirin, increasing the risk of bleeding. It may also amplify the effects of blood pressure medications. Always inform your doctor if you plan to take fish oil supplements, especially if you are on these medications.
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