The first step to finding the best sources of omega-3 is to have a basic understanding of the differences between ALA, DHA, and EPA. This short guide will keep it simple.
Any label saying “Good Source of Omega-3″ can be misleading. Manufacturers know that consumers often don’t often consider the differences between ALA, DHA, and EPA. Some companies add even further confusion by claiming their products provide all or portion of the Daily Value for omega-3, ALA, DHA, or EPA, yet the FDA has set no Daily Value for any of these.
First:
Remember their importance, effectiveness, and use by the body by putting them in alphabetical order. A-, D-and E-, or visualize them as a pyramid with ALA at the base, DHA in the center, and EPA at the top.
ALA:
Sometimes called the vegetarian omega-3 because the body can convert it to EPA and DHA (the essential omega-3 fatty acids needed for the brain and heart). The body cannot make ALA on its own so it must come from food.
Yet, studies indicate that the body is not very efficient at this conversion…
Men: Roughly 8% of dietary ALA is converted to EPA and 0-4% is converted to DHA.
Women: Roughly 21% of dietary ALA is converted to EPA and 9% is converted to DHA.
ALA comes primarily from plant sources, many of which, also contain lignans or phytoestrogens. These naturally occurring chemicals weakly mimic estrogen in humans. Diets high in natural sources of ALA like flax or soybean oil have been linked to prostate cancer, thus getting omega-3 primarily from ALA-rich plants such as flax may be of concern for men. However, more research is needed to determine both the benefits and drawbacks of lignans.
Natural Sources of ALA:
-
Flax oil and flax seed
Pumpkin seed
Walnuts
Soybean oil and soybeans
Hemp oil and hemp seed
DHA and EPA:
DHA is the omega-3 fatty acid used most for the brain, in fact, about 30% of the lipids (fats) in grey matter is DHA.
EPA is also needed, but in much smaller amounts than DHA. EPA is also a shorter fatty acid (chain) than DHA. This means that it’s easy for the body to produce as much EPA as it needs by simply shortening the DHA molecule.
Conversely, the body can make DHA from EPA, but it’s harder because it has to do the opposite, and add to the molecule. It’s easier for the body to break something down than to build something up, so essentially, DHA is preferable over EPA.
Natural Sources of DHA and EPA:
Fatty fish such as salmon, sardines, mackerel, lake trout, or herring.
Algae derived oils/supplements (vegetarian source of EPA and DHA)
Where to buy quality Omega 3 oils:
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Very informative post. Americans need to get more healthy fats into our diets. We eat many saturated fats, trans fats, and omega-6 polyunsaturated fats. We need to adopt a more Mediterranean type diet, which are high in omega-3 polyunsaturated fats and monounsaturated fats.
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