The Power of Omega-3s: Insights from Registered Dietitians
Rachel Gargano, MS, RD, CSSD, CBS at Live It Up, and Kat Benson, CSSD, CPT at Vnutrition—both registered dietitians specializing in sports nutrition—helped us identify foods containing Omega-3s.
Everything You Need to Know About Omega 3s, The Benefits, and Where to Get Them
Omega 3s are some of the best compounds you can consume for your health.
Rachel Gargano, MS, RD, CSSD, CBS at Live It Up, recommends including fatty fish like salmon, mackerel, and sardines in your diet for their omega-3 content, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which play crucial roles in supporting overall health, from brain function to heart health.
What are DHA and EPA Omega-3s?
DHA and EPA are two prominent types of essential omega-3 fatty acids, each with its own distinct health benefits
DHA Omega-3s:
DHA, often referred to as the brain-boosting omega-3, is a structural component of the brain and makes up about 97% of the omega-3s in the brain. It plays a crucial role in supporting cognitive function, memory, and overall brain health.
Additionally, DHA has been linked to reducing the risk of age-related cognitive decline and may have potential benefits for conditions such as depression and anxiety.
EPA Omega-3s:
On the other hand, EPA is best known for its anti-inflammatory properties. While DHA primarily targets the brain, EPA focuses on promoting heart health and reducing inflammation throughout the body.
EPA is particularly beneficial for individuals with cardiovascular issues, as it helps to lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease. Moreover, EPA’s anti-inflammatory effects extend beyond the cardiovascular system, potentially offering relief for conditions like rheumatoid arthritis, inflammatory bowel disease, and even skin conditions like eczema.
Why are Omega-3s Important?
Omega-3s are so important because the typical Western diet tends to be higher in omega-6 fatty acids compared to omega-3s. While omega-6 fatty acids are also essential, they are often consumed in excess relative to omega-3s due to high processed food consumption. This imbalance in the ratio of omega-6 to omega-3 fatty acids has been linked to an increased risk of inflammation, heart disease, and other chronic conditions. Rachel Gargano, MS, RD, CSSD, CBS suggests incorporating green powders, which provide a complete source of nutrients and vitamins, helping to reinforce omega-3 absorption and complement overall nutrition while addressing potential deficiencies.
How much Omega-3 Per Day?
Recommended Supplementation For the General Population:
The American Heart Association (AHA) recommends consuming about 250-500 milligrams of combined EPA and DHA per day for healthy adults. This can typically be achieved through consuming fatty fish at least twice a week. However, if dietary intake of omega-3 fatty acids is inadequate, supplementation may be warranted.
Do I need an Omega-3 Supplement?
For individuals who do not regularly consume fatty fish, omega-3 supplements can be a convenient way to ensure adequate intake. A typical dosage for the general population might range from 500 to 1000 milligrams of combined EPA and DHA per day, although dosages up to 2000 milligrams per day are generally considered safe for most adults.
Omega-3 Supplementation For Athletes:
Kat Benson, CSSD, CPT at VNutrition adds: Athletes, particularly those engaged in intense training or endurance activities, may have higher nutritional needs, including omega-3 fatty acids, to support optimal performance and recovery. Omega-3s, specifically EPA and DHA, have been shown to possess anti-inflammatory properties, which can aid in reducing exercise-induced inflammation and promoting faster recovery.
While there isn’t a specific recommended dosage of omega-3 supplements tailored exclusively for athletes, some studies suggest that higher dosages may be beneficial for this population. For example, research conducted on athletes has used dosages ranging from 1000 to 3000 milligrams of combined EPA and DHA per day.
Athletes involved in rigorous training regimens or those with high levels of physical activity may consider supplementing with higher doses of omega-3s, particularly if they do not regularly consume fatty fish.
It’s essential to note that many omega-3 supplements contain both DHA and EPA in varying ratios, offering comprehensive support for overall health. Therefore, it is important to closely inspect the facts label of supplement products you are interested in.
