Omega-3 Fatty Acids: Fact Sheet

There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides. And there are compelling studies showing that omega-3 fatty acids may help with other conditions -- rheumatoid arthritis, depression, and many more.

Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations -- EPA, DHA, and ALA -- really mean? Here's a rundown of the essential omega-3 facts you need to know.

Omega-3 Fatty Acids: Basics

• Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from food.
• Omega-3s have a number of health benefits. Omega-3s reduce inflammation throughout the body -- in the blood vessels, the joints, and elsewhere. Omega-3 supplements (EPA/DHA) also seem to thin the blood and aid cell function.
• There are several types of omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.
• Experts say that DHA and EPA -- from fish and fish oil -- have better established health benefits than ALA. DHA and EPA are found together only in fatty fish and algae; while flaxseed and plant sources of omega-3s provide ALA -- a precursor to EPA and DHA, and a source of energy.

Omega-3 Fatty Acids: Benefits

• Blood pressure and cholesterol. According to a number of studies, omega-3 fatty acids from fish oil can lower blood pressure. Fish oil can also cut triglyceride levels by 20% to 50%.
• Cardiovascular health. Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmias, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack. Eating fish once or twice a week seems to significantly lower the risk of stroke.
• Rheumatoid arthritis. A number of studies have found that omega-3 fatty acids can reduce stiffness and joint pain. Omega-3s also seem to boost the effectiveness of anti-inflammatory drugs.
• Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder.
• Prenatal health. Studies show that EPA and DHA supplementation during pregnancy boost the health of pregnant women and the development of their children. DHA appears to be important for visual and neurological development in infants.  
• Osteoporosis. Studies suggest that foods or supplements with omega-3s can improve bone density.
• Asthma. Some evidence suggests that fish oil might improve lung function and reduce the amount of medication a person needs.
• ADHD. A few studies have found that fish oil can reduce the symptoms of ADHD in school-age children and improve their cognitive function.
• Alzheimer's disease and dementia. The evidence is preliminary, but some research suggests that omega-3s may help protect against Alzheimer's disease and dementia. However, more research needs to be done.
• Other conditions. Although the quality of the evidence varies, there's research showing that omega-3s might have a role in treating or reducing the risk of many other conditions. These conditions include painful periods, diabetic kidney damage, obesity, skin conditions, some cancers, Crohn's disease, and lupus.