The Magical Omega 3s: The Best Ways to Ensure You Are Getting Enough

Omega 3s -- we all hear about how they are supposed to create so much magic for our health. The studies keep showing up touting their benefits, but it can be confusing on how to get them, how much and which source is best. It is something you should discuss with your doctor, but perhaps I can shed a bit of light on the topic so that you can have that doctor talk and make the best decision for you.

What Omega 3 Fatty Acids Can Do For You

Ok. So why are they so great - these fatty acids? Omega-3 benefits do offer a lot for our bodies including giving a boost to our mental and behavioral health, too.  Here are just some of what studies say they can do:

They can lower your heart disease risk.  Omega 3s can lower elevated triglyceride levels and lower is better for heart health.

You may be able to move about easier. Omega 3s can curb stiffness and joint pain and may increase the effectiveness of anti-inflammatory drugs.

They may lessen the blues. Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression.

Babies need 'em.  DHA (one of the three of  the omegas talked about below) appears to be important for visual and neurological development in infants.


Breath easier.  Lowering inflammation, which omega 3s appear to do, can help with lots of medical conditions including asthma, too.

You may remember people's name better.  Some research suggests that omega-3s  have a positive effect on gradual memory loss linked to aging.

What Are "the 3" in Omega 3s?

Those magical Omega 3s break down to three types. The first two listed are readily absorbed into your body and come from animal sources. The third type comes from plant sources and only partially converts to the first two forms needed for better absorption:

1. EPA (eicosapentaenoic acid)
2. DHA  (docosahexaenoic acid)
3. ALA (alpha-linolenic acid) found in vegetarian sources that the body partially converts to EPA and DHA  

Safer Food Sources of Omega 3s 

We have established the three types of the omega 3 fatty acids, now, but how do we reap the benefits the best way? Animal sources like fish do offer the first two types of the more absorbable types, but many people may not want to take a fish oil supplement or eat fish for these reasons:

• If we are not more careful, there will be no fish left.
• The mercury levels and other toxins in some fish can be quite high.
• Vegetarians do not consume fish or fish products.

However, there are other ways to consume omega 3s without eating mercury laden fish although the jury is still out on whether the non animal forms are as effective or health promoting.

Here are the safer food choices of getting your omega 3s. The first three sources listed below are not suitable for vegetarians as they are animal based, but others in this list can offer omega 3s as well but they require the conversion:

Certain fish can be a safe choice. Wild-caught Alaskan salmon and very small fish like sardines and anchovies are safer forms of fish as their levels of toxins at this time appear to be low, if at all. Here is information on how to buy the best fish and which fish to stay away from if you are concerned about toxicity.

Some eggs offer protection.  Consume omega 3 enriched eggs with both DHA and EPA.

Remember: these sources below offer that third type of fatty acid, ALA, that only partially converts to the first two types that are more biologically active in our bodies.

Turn to tiny seeds for great protection.  Flaxseeds are a great source of ALA in our diets. Mix a tablespoon of flaxseed oil with food or by adding 2 tablespoons of ground flaxseeds to your meals for a hefty amount of ALA. Chia and hemp seeds offer lots of omega 3s without the grinding though.

Salad is a good choice.  A large salad of kale, spinach, and other dark leafy greens makes a great choice to increase your omega 3 exposure.

Grow an herb garden.  Basil and oregano have omega 3 in them, too.

Go wal nuts. A quarter-cup of walnuts provides ALA along with other nutrients such as manganese.

Look at labels.  Some enriched food products such as milk, cereals, yogurt, some juices and pasta now contain some forms of omega 3s.

The Choice to Use Supplements

Popping a pill and forgetting all these acronyms and conversion stuff is an option and I understand the appeal.  But, it is not really that straight-forward either as some studies show that the pills don't offer the same protection as whole foods. But here are some ideas to think about and talk with your medical team.

• Krill oil:  This doctor thinks this is the best option.

• Algae supplements: These could be the answer for vegetarians and the low fish population. 

• Outside evaluation: If you choose supplements, ensure they have been evaluated from an outside source, are screened for toxicity and are pharmaceutical grade.

Need a bit more?

• Learn more health benefits to the chia seed here.

• Did you know saturated fat may not be such a villain after all. 

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