Good and Fatty: What are the health benefits of omega-3 fatty acids? | Sponsored by: Molly Kimball

Omega-3 fatty acids, popular for their role in heart and vascular health, are also recognized for their role in supporting whole-body wellness, including brain function and mood, reducing inflammation and symptoms of rheumatoid arthritis, and even potentially benefiting eye health.

These fats are considered “essential” because our bodies don’t make omega-3s on their own—we have to get them through food or supplements. But it can be hard to know where to start: How much do I need? Which foods are best? Should I take a supplement?

I had the opportunity to interview Dr. Carl “Chip” Lavie, director of cardiac rehabilitation and preventive cardiology at Ochsner Health, on this very topic. He has published over 1,600 studies on heart and vascular health, including decades of research on omega-3s, and is just the expert we need to help us understand the different types and benefits of omega-3s.

Let’s start by clarifying one thing: not all omega 3s are the same.

Although there are several types of omega-3 fats, most research focuses on three main types that influence our health: EPA and DHA (found in fish and shellfish) and ALA (found in plants), each with different benefits and functions.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found primarily in fish, particularly cold-water fish. EPA and DHA are the most effective forms of omega-3s for helping to prevent cardiovascular disease, Dr. Lavie notes, in part because they can lower blood pressure and triglycerides, and may help prevent blood clots.

EPA and DHA are also essential for normal brain function and health, and play a key role in a baby’s brain development. They are associated with a lower incidence of depression and may reduce the risk of developing some forms of cancer, Alzheimer’s disease, dementia, and age-related macular degeneration. With a natural anti-inflammatory effect, these omega-3s may also help improve symptoms of rheumatoid arthritis.

Omega-3 deficiencies are linked to an increased risk of cardiovascular disease, certain cancers, mood disorders and inflammatory conditions.

Plant-based omega-3, ALA (alpha-linolenic acid), is completely different.

“Predominant in foods like flax seeds, chia seeds, and walnuts, our bodies convert very little ALA to EPA and DHA, the forms that are most beneficial for health,” notes Dr. Lavie. “Only about 5 to 10 percent of ALA is converted to EPA, and virtually none is converted to DHA, making relying on plant sources less effective for obtaining the cardiovascular benefits associated with omega-3s.”

“Generally, when we talk about the benefits of omega-3s,” Lavie explains, “we usually refer to fish oil as the primary source of EPA and DHA.”

How much omega-3 do we need?

There is still no standard guideline for how much EPA and DHA we should include in our daily diet. I generally recommend that adults consume 1,000 mg of omega-3s (DHA and EPA combined) daily for heart health and overall well-being. According to Lavie, incorporating an even higher dose of omega-3s (2,000 to 4,000 mg per day) can have a profound effect on lowering triglycerides.

“We have seen a reduction of up to 50 percent, even in people who have triglycerides above 500,” Lavie says, adding that there are other benefits for heart health. “Our research has shown that omega-3 supplementation can reduce the incidence of heart attacks and, potentially, heart failure.”

Putting our omega-3 levels to the test

Most providers do not routinely test for omega-3 levels, and there is currently no standard test used to diagnose or rule out an omega-3 deficiency. Omega-3 blood tests are available through independent laboratories. They typically cost between $50 and $100 and are available to anyone—just order a test kit online.

OmegaQuant is a trusted company that I have used for years. Their omega-3 index test measures the amount of EPA and DHA in our blood; an omega-3 index of eight percent or higher is ideal.

What is the best way to get omega-3?

Is it possible to get enough omega-3 through food? Or is it better to take a supplement? This is a topic we will discuss here next Sunday. See you then!

Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of the nonprofit Eat Fit by Ochsner initiative. For more wellness content, listen to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.