Omega-3 is one of the two essential fatty acids vital for good health. Three specific fatty acids are found in omega-3: alpha-liolenic acid, eicosapentaenoic (EPA) and docosahexanoic acid (DHA). Best dietary sources of omega-3 are fish and fish oil, flaxseed oil, canola oil, chia seeds, soyabean oil, walnut oil, eggs from flaxmeal fed hens. Flaxseed oil is an important source of alpha linolenic acid. To a lesser extent canola and walnut oils also provide alpha linolenic acid. For EPA and DHA, cold-water fish and fish oil are by far the best source.
EPA and DHA are generally considered together but each alone also has its benefits. EPA demonstrated stronger anti-inflammatory actions. DHA seems to be more important for brain health particularly brain and eye development in infants. Supplements of EPA should be restricted during infancy as it may suppress the action of other essential fatty acids. Mother’s milk is rich in DHA. DHA alone may improve schizophrenia treatment and lower triglycerides.
Effective for:
- Acne
- Angina
- Arrhythmia
- Arthritis
- Asthma
- Chronic fatigue syndrome
- Diabetes
- Eczema
- High blood pressure
- Inflammatory bowel disease: Colitis, Chron’s disease
- Kidney disease: nephritis, lupus nephritis, glomerulonephritis
- Lowers triglycerides
- Lupus
- Mood disorders
- Multiple sclerosis
- Scleroderma
- Thrombocytopenia
- Treating cancer
Supplements:
As supplementation fish oil provides the best source of EPA and DHA. Flaxseed oil can also be taken but the body has to convert the flaxseed fatty acid to EPA and DHA which may take weeks. EPA and DHA are extremely unstable and prone to degradation, to safe guard against this vitamin E should also be taken (400 IU).
Recommended Dose:
- Pregnant mothers 1000 mg of DHA per day along with one teaspoon flaxseed oil daily
- For high blood pressure a minimum of 2gms daily
- Lowering triglyceride a minimum of 1gm each EPA and DHA daily, also upto 10 gms of DHA alone
- Therapeutic doses for certain conditions can be up to 10 gms
Side effects and precautions:
Omega-3 is completely safe even in extremely large doses
