Infographic on heart health, showcasing the latest omega-3 research (click here to download Omega-3s and Heart Health Research infographic).
Infographic on the differences between ALA, EPA and DHA omega-3s (click here to download ALA-EPA-DHA Infographic):
Infographic on the benefits of omega-3s for your brain (click here to download Brain Health Infographic):
Infographic on the benefits of omega-3s for your heart (click here to download Heart Health Benefits of EPA and DHA):
EPA and DHA omega-3s are vital nutrients that help every cell in your body function optimally
Omega-3s are known for their benefits heart health, but they play a broader role in how every cell in your body functions. The major problem facing most consumers, though, is that they are not getting enough EPA and DHA in their diets.
In fact, a major study in the US found that not getting enough EPA and DHA omega-3s kills up to 96,000 Americans every year! That is more than the number of people who die from many of the things you hear about all the time, like eating too many trans fats or saturated fats, by not eating enough fruits and vegetables, or even using alcohol! So spread the word that everybody needs to get their omega-3s!
How do I get my omega-3s?
EPA and DHA omega-3s can be found in multiple sources today, from seafood to supplements to regular foods and beverages. Oily fish like tuna or salmon is the best source, and in fact the American Heart Association and multiple other groups recommend that normal healthy people eat two servings of oily fish per week. Dietary supplements are another great source offering high dosages of EPA and DHA to ensure you meet your daily needs...and now even the foods you normally eat are being fortified with EPA and DHA so that you can get your omega-3s by eating a wide variety of products. If you have specific health concerns or problems you are worried about, you should check with your doctor. If they are helpful for your needs, your doctor may even prescribe a pharmaceutical or medical nutrition product containing EPA and DHA.
How much do I need to take per day?
For general health and nutrition, most authorities and scientific bodies are recommending 250mg to 500mg of EPA and DHA per day. Be sure you read the label correctly though to ensure you are getting the right amounts of EPA and DHA. For example, a 1000mg fish oil capsule does not have 1000mg of EPA and DHA, because the omega-3s are only one component of a fish oil. So if your product does not list out the EPA and DHA content separately, don't hesitate to call the manufacturer.
What if I am a vegetarian, can I get EPA and DHA in my diet?
It is especially important for vegetarians to consume their EPA and DHA omega-3s because the primary source in the diet is from seafood. However, there are many vegetarian sources of EPA and/or DHA on the market today. Look for omega-3 oil supplements from algae or yeast or for foods fortified with EPA or DHA that are listed as suitable for vegetarians.
How do I know my fish oils are safe?
There are multiple independent third-party organizations that have tested and certified supplements as being safe, so you can always look to these organizations for guidance. You can also look for products made by GOED members. Our members are required to sign an affidavit to join our membership that they will manufacture products to a quality standard that is stricter than any regulation in the world.
- Most NZ fish oil supplements meet label claims, oxidation levels: GOED analysis
- Educating consumers on omega-3 benefits, and reminding them of those, remains challenge, event attendees told
- DHA vs EPA: Which omega-3 is better for raising the Omega-3 Index?
- The rise of omega-3 combination supplements
- 10 Years of Omega-3 Science: From Then to Now