International Omega-3 Learning and Education Consortium for Health and Medicine

In January, we explained what omega-3 fatty acids are, but how do you ensure you are getting the right amount of these vital fatty acids? Proposed daily amounts for these fatty acids depend on age, gender and health status. To aid in determining the appropriate amount for you and your family, numerous scientific groups and governing bodies around the world have recommendations for omega-3 fatty acid intakes. In the US, the American Heart Association (AHA) recommends the general public consume 2 fatty fish per week; while those with documented heart disease should consume 1 gram of long chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day via diet or supplementation. In agreement with the AHA, the Dietary Guidelines for Americans suggest two servings of fatty fish per week. Some groups; however, recommend long chain omega-3 fatty acids using a dosage amount. The American Dietetic Association recommends 500 mg per day of EPA and DHA; depending on the type of fish consumed twice a week, this can be slightly more than the AHA recommendations. For pregnant women, the March of Dimes recommends an intake of 200 mg of DHA per day because of DHA's involvement in brain and eye development.

Fatty fish such as salmon, fresh tuna, tuna canned in water, sardines, herring or mackerel have low mercury content and are excellent sources of EPA and DHA. In addition, by replacing two high (saturated) fat meals a week (i.e., cheeseburger or steak) with two fish (preferably fatty) meals you will substitute "less desirable" saturated fat with "good" omega-3 fatty acids. For instance, a 3 oz serving of wild Atlantic salmon provides 350 mg of EPA and 1215 mg of DHA (see Food Products). A 3 oz serving is the size of a deck of cards, therefore, many fillets or steaks are more than one serving. Alpha-linolenic acid (ALA), which is also an omega-3 fatty acid, does not have the wealth of research to support its health benefits as compared to EPA and DHA. Nonetheless, substituting foods rich in ALA such as canola oil or soybean oil for corn oil, margarine or lard can increase your overall omega-3 fatty acid intake while decreasing trans fat (margarine) and saturated fat intake.

Fortified foods (see Food Products) are another option that will help increase the daily amount of omega-3 fatty acids. Eggs are one example of a food product that naturally contain some omega-3 fatty acids and by feeding hens diets with flaxseed, the overall omega-3 content, primarily ALA, of the egg increases.