Omega-3 fatty acids: Superfats for the brain and heart

Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.

We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:

• Prevent and reduce the symptoms of depression
• Protect against memory loss and dementia
• Reduce the risk of heart disease, stroke, and cancer
• Ease arthritis, joint pain, and inflammatory skin conditions
• Support a healthy pregnancy

Omega-3 fatty acids and mental health

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.

Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.

There are several different types of omega-3 fatty acids:

EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.

ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.

Fish: The best food source of omega-3 fatty acids

Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.

The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.

If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.

Choosing The Best Omega-3 Supplement

With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.

• Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
• Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule. 
• Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
• Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled.Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.

Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.