And when it comes to healthy fats, perhaps none are better knownor better understoodthan omega-3s.
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What are omega-3s?
But it’s not that simple.
Science repeatedly demonstrates that theconversion rate of ALA3to EPA and DHA is very low.
This is where food and supplements come in.
While both EPA and DHA areheart essentials4, EPA, specifically, seems to get the cardiovascular limelight especially.
- Ample amounts of omega-3s in the body have also been linked withhealthy blood pressure and circulation.
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Brain health & cognition.
However, its brain benefits aren’t limited to these early stages of life.
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Healthy eyes & vision.
- Aim for at least 300 milligrams of DHA daily during the perinatal (pregnancy and lactation) period.
Balanced mood.
One of our more recent findings around omega-3s: They’re also mental well-being powerhouses.
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Immune function.
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Bone health.
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How many omega-3s do you need?
Adult men, meanwhile, need 1.6 grams per day.
For EPA and DHA, though, guidelines become a bit more nuanced and personalized.
However, that’s a foundational baseline (that90% of Americans19are failing to hit, mind you).
Other people may wish to increase their fish or omega-3 consumption beyond this low threshold.
For example, one serving of anchovies delivers1,500 mg of EPA and DHA.
Can you get too many omega-3s?
This side effect would be relevant to folks taking blood-thinning medications or undergoing procedures, for example.
The best sources of omega-3s.
Now, where to focus your omega-3 efforts, you ask?
Here are your best-bet sources:
Fish & other seafood.
Other types of seafood are also rich in EPA and DHA, too.
Algae, algae oil & seaweed.
Ever wonder where your favorite varieties of seafood get their omega-3s from?
Yep: algae and seaweed, which are the only plant-based sources of DHA out there, explains Mills.
Certain nuts & seeds.
Sea plants aside, most plant-based sources of omega-3s contain ALA. Hemp seeds, meanwhile, offer 0.9 grams of ALA per serving.
This indicates purity, freshness, and high standards for things like oxidation."
Check your label to ensure your supplement contains the amounts of EPA and DHA you’re looking for.
That is the number that matters and that science has researched."
(You’ll get 1,500 milligrams of EPA and DHA in each servingjust two softgelsofomega-3 potency+from mindbodygreen.)
The takeaway.
you’re investing in for the long term.
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