Omega-3 Fatty Acids

Definition  

Omega-3 fatty acids are essential polyunsaturated fats that play critical roles in brain function, heart health, and inflammation regulation. The three main types are: 

• ALA (alpha-linolenic acid) – plant-based 

• EPA (eicosapentaenoic acid) – marine-based 

• DHA (docosahexaenoic acid) – marine-based 

Common Sources 

• ALA: Flaxseeds, chia seeds, walnuts, canola oil 

• EPA & DHA: Fatty fish (salmon, mackerel, sardines, anchovies, herring), fish oil supplements, algal oil (vegetarian source) 

• Fortified foods: Omega-3 eggs, dairy, plant-based milks 

Health Benefits 

• Supports cardiovascular health by lowering triglycerides and blood pressure 

• Reduces inflammation and may improve autoimmune conditions 

• Promotes brain development in infants and cognitive function in adults 

• May help manage mood disorders such as depression and anxiety 

• Supports eye health, particularly in preventing macular degeneration 

Recommended Amounts  

According to the National Institutes of Health (NIH): 

• ALA: 

• Men: 1.6 grams/day 

• Women: 1.1 grams/day 

• There is no official RDA for EPA and DHA, but experts recommend 250–500 mg/day combined EPA + DHA for general health, and higher doses for specific conditions (under medical supervision). 

Deficiency & Consequences  

Omega-3 deficiency can lead to: 

• Dry skin, poor wound healing 

• Cognitive decline or developmental delays 

• Increased inflammation and higher risk of heart disease 

• Mood disorders (e.g., depression, anxiety)