Omega-3 fatty acidsare the darlings of the healthy fats world.
Each is a little different and has its own unique roles in the body.
How much omega-3 do most people need?
The AI for ALA is 1,100 milligrams per day for adult women and 1,600 milligrams for men each day.
For reference, an ounce of walnuts offers 2,600 milligrams.
This is something experts would like to see change.
Who needs extra omega-3s?
The initial answer to who needs extra omega-3s is, well, most of us.
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Can you go overboard on omega-3s?
Additionally, “there is no established upper limit for omega-3s consumed via food,” Feller says.
That’s true for ALA, EPA and DHA.
I’m talking aboutEPA and DHA specifically.”
Since every individual is unique, though, high amounts of omega-3s may affect different people differently.
Of course, checking with your healthcare practitioner is always a prudent move before changing up your supplement regimen.
How omega-6s affect our omega-3 needs.
Specific health goals and considerations aren’t the only factors that influence how many omega-3s we need.
In fact, our intake of another key in of fatomega-6 fatty acidshas a significant impact.
Like omega-3s, omega-6s are a throw in of polyunsaturated fat.
You’ll typically find them invegetable oils(think soybean, corn, canola, etc.
), nuts, and seeds.
Basically: Omega-6 fatty acids aren’t inherently “bad” but become problematic when you overdo them.
However, the average American consumes10 to 20 times as many omega-6s as omega-3s10.
Talk about tipping the scales way out of balance.
How is this possible?
So, how do you tip the scales back in your favor?
- It’s a two-part solution, says integrative dietitianMarisa Moore, RDN, L.D.
Eat morefatty fishand ditch the processed foods and lower-quality vegetable oils.
If it’s within your budget, look for the organic varieties."
What to know about omega-3 supplements.
Ferira explains you’ll want to “turn the bottle over and do some quick math.
The variable to solve for is X. EPA + DHA = X.”
If it’s unclear, move on, becausethat’s just plain fishy."
In this case, Moore recommends trying an algae-based (algal oil) omega-3 supplement.
- Read more about finding a quality fish oil supplementhere.
The bottom line.
Don’t let that stop you from striving for a science-backed level of these powerhouse, heart-essential lipids.
