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Fatty acid supplements, derived from fish, flaxseed, or krill, are rich in omega-3 fatty acids, which have many health benefits. EPA and DHA are the most beneficial, and a ratio of 3:1 or 4:1 omega-3 to omega-6 is recommended. Fish oil and krill oil supplements are good sources of omega-3s, while flaxseed oil should be consumed in addition to fish oils.
A fatty acid supplement is a dietary supplement intended to supply omega-3 fatty acids, a substance found in fish and plant foods known for its many health benefits. Available in capsule or oil form, this supplement is commonly derived from oily fish such as salmon, mackerel, and sardines; flaxseed, the seeds of flax, a wheat-like plant; or krill, a small crustacean that lives in the ocean and is related to shrimp. The best fatty acid supplements should be rich in at least two of the essential fatty acids, which are nutritionally necessary substances that are not manufactured by the human body. These include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), with EPA and DHA, found in seafood consuming algae, considered the most beneficial in a fatty acid supplement.
In recent years, omega-3 fatty acids have been touted for their many health benefits, particularly EPA and DHA. A component of the unsaturated or “healthy” fats found in food, these omega-3s are linked to reduced cardiovascular disease, better neurological health, better eye health, and less inflammation in the body, which in turn it has been linked to weight loss and cardiovascular disease. health. Although there is another type of essential fatty acid common in unsaturated oils, omega-6 fatty acid, it is not said to produce the same health benefits as omega-3. In fact, recent research has suggested that to reap the health benefits of consuming essential fatty acids, it is the ratio of omega-3 to omega-6 in the diet that is most important, with the recommended ratio being approximately 3:1 or 4:1 omega-3 to omega-6. By contrast, the Western diet is said to average a 1:10 or greater ratio of omega-3 to omega-6, a ratio that has been linked to increased inflammation in the body, obesity, and cardiovascular disease.
For these reasons, many nutrition experts suggest taking an omega-3 fatty acid supplement, particularly for people who don’t eat oily fish like salmon, herring, mackerel, and anchovies. One common type of supplement is the fish oil supplement, which is derived from these cold-water fish and is available in both oil and capsule forms. Since experts recommend that adults take at least one gram and up to three grams combined of EPA and DHA daily, it is important to pay attention to the acid content rather than the amount of oil in the supplement. The best fish oil supplements will contain as much of these acids as possible. Ideally, this fatty acid supplement will also be low in mercury and other heavy metals as stated on the label.
Another recently discovered source of omega-3s is krill, a small insect-like marine crustacean. Krill oil, also available in capsule form, is said to be not only dense with EPA and DHA but also rich in astaxanthin, a type of antioxidant known as a carotenoid. It can be a cost-effective alternative to fish oil as a fatty acid supplement for the density of fatty acids in a given unit of oil. Flaxseed oil is another popular source of omega-3s, but since it only contains the fatty acid, ALA experts recommend consuming it in addition to a diet rich in or supplemented with fish oils.
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