Omega-3s! What are they and do I need them?

What are Omega 3’s?

Omega 3s are essential fatty acids. The “essential” part means our body cannot make them on its own, so we have to get them from our foods or through supplementation. There are different types of Omega 3’s: EPA, DHA and ALA. Our body can occasionally transform ALA into EPA or DHA but in general, we need to get most of our EPA and DHA from our diet.

What do Omega 3’s do?

As stated, Omega 3s are essential fatty acids. Fatty acids are important features of every cell in our bodies as they assist in forming the fatty outer layer of cells. They are also key features in the proper functioning of our cardiovascular, endocrine and immune systems.

Where can I get Omega 3’s?

Omega 3’s can be obtained from limited food sources such as:

• Fish and other seafood especially cold water fatty fish such as salmon or tuna

• Nuts and Seeds such as flaxseed, chia seeds or walnuts.

• Plant Oils such as flaxseed oil or canola oil.

• Fortified foods such as certain brands of yogurt, eggs or soy products.

What do I as a Registered Dietitian recommend?

Always speak to your doctor about any new supplementation. Looking for food products which contain Omega3s is simply a part of a balanced diet. My recommendation is always to put the focus on food sources such as fish, nuts, seeds and plant oils. If you can find fortified sources which are within your budget, feel free to utilize those. Supplementing with a fish oil or flaxseed oil is also an option, but please speak to your doctor or Registered Dietitian about this first.

Warning: If you have heart disease, take blood thinners or have other cardiovascular concerns speak to your doctor or dietitian before taking a supplement!