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Last week, I shared information on the health benefits of omega-3 fatty acids, from supporting brain function and heart health to reducing inflammation and symptoms of rheumatoid arthritis. This week, we’re covering the different sources of omega-3s to help you decide what’s right for you.

Food vs. supplements

Is it enough to eat omega-3-rich foods like fish, or should we take a supplement? I posed that question to Carl ‘Chip’ Lavie, MD, director of cardiac rehabilitation and preventative cardiology at Ochsner Health, who has published over 1,600 studies on heart and vascular health, including decades of research on omega-3s.

“Some health practitioners say we don’t need supplements – omega-3s or otherwise. That instead, we can and should get everything through food,” explains Dr. Lavie. “So, the real question is: how much omega-3 actually gets into the body, circulating through our blood? And the reality is that few people eat that much fish.”

The two types of omega-3s that offer the most health benefits, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are found mainly in seafood, particularly cold-water fish. Although there is no standard guideline for how much EPA and DHA to include in our daily diets, I usually recommend that adults aim for 1,000 mg daily of omega-3s for heart health and overall wellness. Incorporating an even higher dose of omega-3s – 2,000 to 4,000 mg per day – says Dr. Lavie, can have a profound effect on lowering triglycerides.

“In South Louisiana, we tend to eat more seafood, but a good bit of that is usually local seafood like shrimp, catfish and snapper, which are much lower in omega-3s,” explains Dr. Lavie. “If somebody’s eating salmon, tuna, oysters, mackerel and sardines several times a week, then yes, they’re likely getting enough omega-3 in their diet. But from what I see in my clinic, that’s rare. Ultimately, the body doesn’t care whether omega-3s come from fish or a pill.”

How much seafood should we eat?

The USDA’s dietary guidelines recommend that adults consume at least eight ounces of seafood weekly. However, I prefer the American Heart Association’s more specific guidance recommending that we eat fish – “especially those rich in omega-3s” – at least twice a week.

What about mercury?

Nearly all fish and shellfish contain trace levels of mercury, which can be especially toxic to young and unborn children. The Food and Drug Administration and the Environmental Protection Agency advise young children and pregnant and breastfeeding women to avoid higher mercury fish (including swordfish, shark and king mackerel) and only eat fish and shellfish that are lower in mercury, like salmon, shrimp and catfish.

The interactive Got Mercury calculator by Turtle Island Restoration Network can help determine whether you are within the acceptable dietary limit for mercury.

Choosing the right omega-3 supplement

To get sufficient EPA and DHA without the risk of consuming too much mercury, an omega-3 supplement can be a good option.

If you’re considering a supplement, check with your doctor first and read labels carefully. Dosages can range from less than 100 mg omega-3s per serving to 1,000 mg EPA and DHA for a single fish oil capsule. Side effects usually are mild (fishy burps, indigestion), and it’s worth noting that there is conflicting evidence on an associated risk for prostate cancer. Some studies show an increased risk; others show a reduced risk.

When it comes to supplements, quality is key. To get the most effective product without unwanted contaminants, select a supplement that has undergone third-party testing for purity and safety and with a label that specifies EPA and DHA content.

Choosing the best sources for your individual needs* — whether through diet, supplements or a combination of the two — will help maximize the cardiovascular and holistic health benefits these essential fats can offer.

*Consult with a dietitian or other healthcare provider before taking a new supplement. Some products can interact with medications like blood thinners. If you have seafood allergies, check with your physician before taking fish oil supplements.

For a deeper dive into this topic, the full interview with Dr. Lavie, ‘Fish Oil: A Masterclass in Omega-3s’ is on my podcast, FUELED wellness + nutrition.

For over-the-counter omega-3s, I recommend the following three brands. Each is rigorously tested by third-party labs to confirm the product’s purity, quality and label accuracy, and that it’s free of contamination.

  • Nordic Naturals Ultimate Omega-D3 and their Vegan EPA & DHA supplements.
  • Carlson Maximum Omega 2,000
  • GNC Triple Strength Fish Oil

Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.

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Email Molly Kimball at?molly@mollykimball.com