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Omega-3s in Fish Oil and Supplements: What’s Your Best Strategy?

If you’re thinking about boosting omega-3 fatty acids in your diet, there are things to consider first. Do you really need to? What type of omega-3 fatty acids should you choose? What are the risks? WebMD’s got the answers.

Who Needs More Omega-3s?

The evidence suggests that just about all of us could stand to get more omega-3s in our diet. Increased intake of omega-3s may be especially important to people with certain diseases or risk factors. Studies have found strong evidence that omega-3 fatty acids may help:

Boost heart health
Control triglycerides

Omega-3s: Supplements vs. Diet

In general, experts say that it’s always best to get nutrients from food. So if you’re looking to get more omega-3s in your diet, eating fatty fish is the best way to do it. Fatty fish contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) omega-3 fatty acids. Because fish can also accumulate pollutants, the FDA and the Environmental Protection Agency recommend that pregnant and breastfeeding women, and women who might become pregnant limit their fish consumption to up to 12 ounces (two average portions per week of fish or shellfish that are lower in mercury such as canned light tuna, salmon, catfish, shrimp, and pollock). Albacore tuna or tuna steaks can be eaten up to 6 ounces (one average meal) per week. Nearly all fish and shellfish contain traces of mercury.They recommend that women and young children avoid shark, swordfish, tilefish, and king mackerel, which contain higher mercury levels.

Plants contain alpha-linolenic acid (ALA) omega-3 fatty acids, less potent but still good for you. You find ALA in foods such as walnuts, soybeans, flaxseed, and canola oil.

What about supplements? Experts stress that popping an omega-3 supplement can’t excuse an unhealthy diet. That said, many people are resistant to changing the way they eat. Eating more fish may not be an option for vegetarians or for people who just don’t like it. For them, omega-3 supplements, algae oil capsules, or products fortified with algae oil DHA may be a good choice.

Even for people who are healthy and eating well, some experts say that adding a daily omega-3 supplement might not be a bad idea. After all, the benefits of omega-3 supplements are numerous and the risks are very low.

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