Omega-3 Fatty Acids
Summary of Wikipedia article on Omega-3’s.
The key active ingredients are EPA and DHA, which can be found directly in fish oil or synthesised in the body from Alpha-Linolenic acid (ALA) from various seed oils, e.g. Flaxseed oil. In body synthesis is less efficient than direct consumption of EPA and DHA, but there may be health benefits from consuming ALA beyond synthesis of EPA and DHA.
Primary health benefits:
- Reduced risk of heart disease as these acids help break down dangerous fats
- Cancer prevention or (slower progression)
- Some evidence of help with depression and stress management
- Some evidence of improved muscle recovery after exercise
- Anti-inflammation generally - e.g. also helpful with asthma
Omega-3 consumption needs to be in balance with Omega-6 and so we shouldn’t over supplement (over supplementation can increase the risk of bleeding). Up to 3g of total EPA/DHA supplement per day is safe, with some studies showing much more.
From Transcend - Omega-3s and Omega-6s have gotten out of balance in our diets over the last 100 years in favour of Omega-6s largely due to consumption of more processed foods and over-farming of land. As a result we need to supplement to get back to the right balance
