Omega-3 Supplements: What You Need to Know for Optimal Health
In my nutrition counseling practice, I’m often asked about dietary supplements and which to take to optimize health. I try to avoid a blanket yes or no on supplements; this is an individualized topic that depends on each person’s circumstances.
The starting point is always: Food First to get the nutrients you need.
But, given broad ranges and preferences in diet patterns, it’s not always possible to eat enough of the nutrients we need. One supplement that may benefit many people is the polyunsaturated fatty acid called omega-3. Omega-3s work to reduce inflammation and protect against things like coronary heart disease, preterm birth, heart attack, eye disease and cognitive decline. And, they are considered essential in the diet, which means your body doesn’t make them in an efficient manner, so you must intake through foods or supplements.
Now here’s where it gets tricky.
There are 3 types of omega-3s: ALA, DHA and EPA. ALAs are found in plant foods like walnuts, chia seeds, canola oil and soybeans. DHAs and EPAs are found primarily in oily fish, especially salmon, mackerel, anchovies, sardines and herring. (Remember SMASH!) You can also buy foods like eggs, milk and yogurt that are fortified with DHA+EPA.
All three types of omega-3 are important, but new research¹ shows that the real deficit in most Americans’ diets is that of the DHA+EPA variety. This is probably because of our traditional dietary patterns. (Interestingly, according to this study, people in Alaska and Washington, DC consume more DHA+EPA omega-3 than those anywhere else in the country! But still not at optimal levels.)
Our bodies can convert about 15% of the ALA that we eat into the needed DHA+EPA, but that is not enough of these forms of omega-3.
How much DHA+EPA do you need to consume each day? Current recommendations are in the 250 – 1000 mg range, although new research shows that upwards of 1000 mg a day may be a better goal.
If you eat these oily SMASH fish twice a week (and that means every week,) your daily average intake is probably in the 250 -500 mg range - so as you can see, it’s hard to reach optimal amounts through diet alone.
This brings us back to supplementation and how to choose the best omega-3 supplements. There are different forms of omega-3 supplements available, including gummies, chews, soft gels and oils. To make sure you’re getting an omega 3 supplement that provides that critical DHA+EPA, read the nutrition label on the back of the bottle.
The label looks something like this:
Notice a couple of things. First, the serving size of this brand is two gels, not one, so this information assumes that you are taking two gels each time.
Then, note how much of the total amount of omega-3 comes from DHA+EPA. The front of the bottle might indicate that you’re getting 1400 mg or more of omgea-3, but what is important here is how much of that is DHA+EPA. Choose one that provides at least 500 mg of DHA+EPA combined. If it contains more than that, as in this label, that is fine.
Packaging of supplements varies, so before buying, take the time to fully read the labels. Another clue that the omega-3 supplement contains a sufficient amount of DHA+EPA: the front of the bottle references fish oil, krill oil or algae oil.