Fats have earned the bad name of causing various chronic conditions and diseases. But are they all bad? Not at all. Fats play an immense role in our body; from hormone production to absorbing fat-soluble vitamins, they are very crucial.
So, instead of focusing on avoiding fats, it is important to know what kind of fats you are including in your diet. One such dietary fat that has massive health benefits is omega-3 fatty acids.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fatty acids with more than one double bond in their carbon structure. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the omega-3 fatty acids found in different food sources.
Extensive research on omega-3 fatty acids has revealed various health benefits and their importance in a regular diet. They have shown many disease-preventing and health-promoting effects.
Food Sources
- Omega-3s such as EPA and DHA are present in high amounts in fatty fish like sardine, mackerel, and shellfish.
- Omega-3 from fish is actually not produced by the fish but is obtained from the microalgae consumed by the fish.
- Alpha-linolenic acid is commonly found in plant-based food sources like flax seeds, walnuts, canola oil, and olive oil.
Did You Know?
Omega-3 fatty acids, found in foods like fatty fish and flax seeds, can contribute to improved cognitive function and mental health.
Understanding Supplements for Omega-3
First of all, why do we need omega-3 supplements? These fatty acids are essential fats, meaning they are not produced by our body but have to be taken only through the diet.
In that case, if you are not meeting your requirements through your diet, then considering supplements is essential. So how much omega-3 does your body require? The requirement for omega-3 varies based on age and physiological conditions like pregnancy or lactation. On average, you require around 1200 mg of omega-3 fatty acids.
- Fish oil supplements are consumed widely across the country in various forms.
- Omega-3 supplements are available in different forms, such as fish oil, krill oil, and cod liver oil.
- Unlike, seafood, the chances of heavy metal toxicity are rare in dietary supplements.
- A fish oil supplement of 1000mg provides 180mg of EPA and 120mg of DHA.
- Cod liver oil supplements contain fat-soluble vitamins like vitamin A and vitamin D, along with omega-3.
- Plant-based supplements of omega-3 include algal oil, which contains mostly DHA and some amounts of EPA.
- Formulations of omega-3 supplements vary widely; thus, it is important to check the label before starting the supplement to understand how much EPA and DHA are provided in one capsule.
Who can take these Supplements?
Studies have shown that consumption of omega-3 through diet has contributed only a minimal percentage of total intake, especially among children who are picky eaters. This does not mean everyone should take supplements as well.
Below are a few age groups and physiological conditions where supplementation with omega-3 can be beneficial.
1. For children
Growth and Development: Omega-3 fatty acids are crucial for children’s growth and development, especially DHA, which plays a significant role in their cognitive development. Based on the maternal diet, breast milk contains adequate DHA to nourish the infant. Also, most of the formula feeds for infants are fortified with omega-3 fatty acids.
Attention deficit hyperactivity disorder (ADHD): Some studies have suggested that ADHD symptoms like difficulties in focusing or impulsiveness can be managed through omega-3 supplementation. A 2017 study revealed that omega-3 supplementation among children and teens with ADHD has improved memory, attention, learning, impulsivity, and hyperactivity.
While omega-3 can have potential benefits for children with ADHD, further research is required to establish a proper recommendation. This can be viewed as an adjuvant therapy along with traditional treatment methodologies.
2. For pregnant women
During your pregnancy, it is important to ensure adequate omega-3s since they are the building blocks of the fetal brain and retinal development.
The U.S. Food and Drug Administration and Environmental Protection Agency advise pregnant or nursing women to consume at least 8–12 ounces (not more than that) of a variety of seafood each week, preferably from sources that are lower in methyl mercury, according to the Dietary Guidelines for Americans 2015–2020.
Studies on the supplementation of omega-3 among pregnant women have shown slightly higher birth weight in infants and reduced chances of developing asthma in them.
3. For rheumatoid arthritis patients
Rheumatoid arthritis is an autoimmune condition where your own immune system attacks healthy tissues, causing inflammation.
Studies have suggested that omega-3s found in seafood and dietary supplements like fish oil can help relieve the symptoms of arthritis. This is attributed to the anti-inflammatory effect of these fatty acids.
As we know, rheumatoid arthritis is an inflammatory condition; therefore, there is a rise in inflammatory cytokines. Omega-3 suppresses these cytokines and reduces the symptoms.
4. For adults with heart diseases
Omega-3 can provide numerous benefits for protecting your heart health.
- They help reduce triglycerides and LDL cholesterol.
- They act as antioxidants and prevent block formation.
- Help in reducing the risk of an irregular heartbeat
When it comes to supplements, existing research states that they can be helpful for individuals who have heart diseases and reduce the incidence of future attacks, strokes, or infarctions. However, taking supplements in order to prevent getting one in the first place has not yet been proven and is still under exploration.
5. For older adults
Just like in adults, omega-3 fatty acid supplements can help improve heart health and reduce the risk for senior citizens with a cardiac history.
Another important benefit of omega-3 supplements is seen in neurodegenerative diseases like Alzheimer’s and dementia.
Many studies have shown that consumption of omega-3 can help improve cognitive function and prevent major depressive disorder.
This effect can be particularly attributed to the antioxidant, anti-inflammatory, and anti-apoptotic effects of omega-3.
Safety of Supplements
While there are numerous benefits, the next question that comes to mind is: are these supplements safe to take?
The American Heart Association has suggested that around 3g of omega-3 fatty acids as a supplement or in dietary form is considered safe.
Omega-3 supplements are generally safe to take, and they usually cause only mild side effects. However, it is extremely important to practice caution if you have seafood allergies, and to follow the required dosage, you can consult your healthcare provider.
Conclusion
Yes, fats are not all bad for you, and a few are saviors, like omega-3 fatty acids. You can obtain numerous benefits by adding adequate fatty fish, flax seeds, and polyunsaturated-rich oil (PUFA). In special cases, supplements can also be taken under the guidance of your healthcare provider at the right dosage. So, stop worrying about fats and focus more on including the right fats in your diet.
Frequently Asked Questions (FAQs)
1. Are all fats bad for you?
No, not all fats are bad for you. While some fats, such as saturated and trans fats, should be limited in your diet, there are healthy fats, like omega-3 fatty acids, that offer numerous health benefits.
2. What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fats that have been extensively researched for their health-promoting effects. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which can be obtained from certain food sources or supplements.
3. What are the food sources of omega-3 fatty acids?
Fatty fish like sardines and mackerel are rich in omega-3 fatty acids, particularly EPA and DHA. Plant-based sources of omega-3 include flax seeds, walnuts, canola oil, and olive oil.
4. Can omega-3 supplements be beneficial?
Omega-3 supplements can be beneficial, especially if you are not meeting your omega-3 requirements through diet alone. They are available in various forms such as fish oil, krill oil, and algal oil, and can provide the necessary EPA and DHA. However, it's important to consult with a healthcare provider to determine the right dosage and ensure safety.
5. Who can benefit from omega-3 supplements?
Omega-3 supplements can be beneficial for specific populations, including children who may have difficulty meeting their omega-3 needs through diet, pregnant women for fetal development, individuals with rheumatoid arthritis for symptom relief, adults with heart disease for cardiovascular protection, and older adults for cognitive function and mental health support.
.png)
