Omega-3 - the least you need to know

Making sure you get enough Omega-3 in your diet is generally a good idea.

However you need to know more than looking for the amount of Omega-3 on the nutrition label. 

This post is not meant to explain everything about this complicated area. Post a comment if you need to know more. The one thing to know is that there are 3 important Omega-3's known as DHA, EPA and ALA. The letters stand for really long complicated scientific names.

DHA is used to build the "grey matter" of the brain and in particular is used to make neurons and synapses in the cerebral cortex. Alzheimer' s sufferers seem to be low in DHA in key areas of the brain.

EPA suppresses a wide variety of inflammations and hence is vital to good health, including heart health.

ALA is the third of the trio and is found in abundance in flaxseed but is nothing like as valuable as DHA and EPA. 

Our bodies can convert the 18 carbon molecule of ALA to the 20 carbon molecule of EPA and even to the 22 carbon DHA. However this body process is not at all efficient. While flaxseed and walnuts have their health benefits they are nothing like as big as the benefits coming from products, like fish oils, containing DHA and EPA.

Over the last year at least 1,000 new products labelled as containing Omega-3 have appeared. You need to know how to read the labels to separate the good from the indifferent.

Specifically look for how much DHA and EPA is in the product and ignore any statement on total Omega-3 because the Omega-3 number will also include ALA. 

How much DHA and EPA ? Aim for at least 1 gram a day (you'll get about this amount from a tablespoon of cod liver oil) but many studies indicate more. For instance to alleviate exercise-induced asthma 5 grams a day are recommended. There have been some worries about bleeding too easily if you take more than 3 grams a day of DHA and EPA combined but for most people this is not an issue.

What do the letters stand for ?

DHA = docosahexaeonoic aci

EPA = eicosapentaenoic acid

ALA = alpha linoleic acid

Good advice on Omega-3 fatty acids. Technical reading but honest.