Omega-3 fatty acids are beneficial for multiple bodily functions. They support cardiovascular health, promote brain health and bright mood, and help to optimize bone mineral density.** Additionally, Omega-3 fatty acids:
What are Omega-3 EFAs?
Omega-3s are in the "essential" category of fatty acids (EFAs), meaning that they are crucial nutrients for a healthy body, but must be obtained from external sources. The three key Omega EFAs are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Primary omega-3 foods include fish oil (notably salmon and cod liver oil) and flaxseed, which contains one of the few substantial vegetarian forms of the fatty acids.**
Studies have shown that the number of Americans receiving regular omega-3 benefits appears to be surprisingly low. The Third National Health and Nutrition Examination Survey found that only one out of four people reported any intake of the essential fatty acids DHA or EPA on a daily basis. The lack of these nutrients for most Americans is concerning, particularly since science has extensively verified numerous omega-3 benefits. Among the many health-supporting qualities of EFAs are support for cognitive and immune function, joint maintenance and vision wellness.**
Most prominent of all the highly researched omega-3 benefits, however, is the support of cardiovascular wellness. Studies indicate that EFAs encourage heart health in a wide variety of ways:**
-
Promote ideal circulation.**
-
Help maintain a steady heart rate.**
-
Modulate circulatory system inflammation.**
-
Help maintain healthy arterial walls.**
-
Help to keep triglycerides and LDL cholesterol in optimal range.**
-
May help maintain normal blood pressure.**
The FDA has approved a qualified health claim that DHA and EPA EFAs, which states: "Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. One serving of [name of food] provides [x] grams of EPA and DHA omega-3 fatty acids. [See nutrition information for total fat, saturated fat and cholesterol content.]"
Various health organizations, including the American Heart Association and the Dietary Guidelines Advisory Committee, have offered dietary suggestions for reaching greater circulatory health through the intake of fatty fish (salmon, tuna, sardines, etc.) and/or omega-3 supplements.**
Omega-3 benefits extend far beyond heart health. These essential fatty acids modulate inflammatory function to allow for a balanced response, while also supporting immune system wellness.**
On a very fundamental level, EFAs are integral in the development of cells and their healthy and pliant membranes, which are indicators of overall wellness. The nutrients also serve an important part in the body's development and growth in the womb; DHA is specifically crucial for the prenatal health of the brain and nervous system, as well as the eyes. These omega-3 benefits extend throughout life, with studies showing that a diet rich in fatty fish encourages optimal cognitive function, including sharper focus and clearer memory, along with a positive mood.**
In addition to promoting cell function, inflammatory response, and nervous system health, EFAs are associated with many other benefits:**
-
Optimize eye health and vision clarity.**
-
Promote bone mineral density and skeletal strength.**
-
Help to encourage joint mobility and comfort.**
-
Support optimal weight management.**
Omega-3 EFAs Products
Omega-3 supplements are generally sourced from the oil of fatty fish or flaxseeds. These products are most widely available in softgel or liquid form. The finest fish-derived supplements are processed to filter out harmful mercury.**
Omega-3 EFAs Directions for Use
Talk to your health care provider prior to starting any routine supplementation of EFAs. In terms of Omega-3 dosage, The World Health Organization recommends getting 0.8 to 1.1 grams of ALA and 0.3 to 0.5 grams of EPA and DHA on a daily basis.**
