Understanding The 3 Key Types Of Omega-3 Fatty Acids

You’ve probably heard at some point about the numerous health benefits of omega-3 fatty acids: improve cardiovascular health, support optimal brain functioning, and even ameliorate arthritis. There's just no denying it. These healthy fats are essential for good health–and everyone (from medical doctors to dietitians to alternative-medicine practitioners) agrees on this fact. But here’s the thing. What makes up the term ‘omega-3 fatty acids,’ and what do they do for your body–exactly? Well, continue reading to find out. Consider this your ultimate beginner-friendly guide to omega-3s.

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fatty acids that may provide several powerful health benefits. Omega-3s are particularly beneficial for the heart, working to lower 'bad' cholesterol and contribute to proper cell growth and brain function. Multiple studies have demonstrated an association between omega-3 deficiency and lower intelligence, depression, heart disease, cancer, and many other chronic health issues.

These fatty acids are considered ‘essential.’ That is, your body cannot make polyunsaturated fats in the way it can produce other types of fats. So, you must get omega-3s from foods in your diet.

Types of omega-3 fatty acids

There are 3 types of omega-3s that are of particular importance: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

#1 – ALA (alpha-linolenic acid)

Alpha-linolenic acid (ALA) is an 18-carbon-long omega-3 fatty acid. Typically found in high-fat plant foods, especially chia seeds, walnuts, and flax seeds, ALA is the most common dietary omega-3 fatty acid. Aside from being used as an energy source, ALA doesn't have many biological functions. However, it's still classified as an essential fatty acid as your body can convert it into the biologically-active forms of omega-3: EPA and DHA, which will be explored in just a bit. Interestingly, a handful of observational studies have linked an ALA-rich diet to a reduced risk of death from heart disease.

#2 – EPA (eicosapentaenoic acid)

Eicosapentaenoic acid (EPA) is a 20-carbon-long omega-3 fatty acid primarily found in fatty fish (e.g. salmon), seafood, and fish oil. EPA plays many essential functions in the body. Most importantly, your body uses this fatty acid to form signaling molecules known as eicosanoids known to lower inflammation levels in the body. This is particularly beneficial as long-term inflammation is known to contribute to almost every chronic illness, including heart disease and cancer. Furthermore, research highlights that fish oil–which is high in EPA and DHA–can reduce symptoms of depression. There is even evidence that EPA is superior to DHA in this regard.

#3 – DHA (docosahexaenoic acid)

Docosahexaenoic acid (DHA) is a 22-carbon-long omega-fatty acid that occurs mainly in animal products like fatty fish, fish oil, meat, eggs, and dairy. This fatty acid's primary role is to serve as a structural component in cell membranes. In particular, the nerve cells in your eyes and brain. DHA makes up a large part–40%, to be exact–of the polyunsaturated fats in your brain. So, it's only natural that research shows DHA vital for brain development and function in childhood and brain function in adults.

Impressively, that’s not all of the health benefits DHA confers! There’s evidence to suggest that DHA can have positive effects on certain chronic health conditions, such as arthritis, high blood pressure, type 2 diabetes, and some cancers. What’s more, DHA can also reduce blood triglycerides and ‘bad’ cholesterol particles–in turn, boosting cardiovascular health.

Other types of omega-3 fatty acids

While ALA, EPA, and DHA are the most abundant omega-3 fatty acids in your diet, at least 8 other omega-3 fatty acids have been discovered:

docosapentaenoic acid (DPA)
eicosatrienoic acid (ETE)
eicosatetraenoic acid (ETA)
hexadecatrienoic acid (HTA)
heneicosapentaenoic acid (HPA)
stearidonic acid (SDA)
tetracosapentaenoic acid
tetracosahexaenoic acid

However, they’re not considered ‘essential,’ like ALA, EPA, and DHA.

How much omega-3 fatty acids do you need to take?

Health organizations like the European Food Safety Authority (EFSA) and the World Health Organization (WHO) recommend a minimum of 250-500 mg of combined EPA and DHA each day. And according to the National Academies of Sciences, Engineering, and Medicine, the recommended intake of ALA is 1.6 and 1.1 grams per day for men and women, respectively. Foods are often your best bet for getting adequate omega-3s in your diet. The American Heart Association (AHA) recommends that everyone eats fish (particularly fatty, cold-water fish like salmon, mackerel, and tuna) at least twice a week.

But… What if you can’t stand the taste of fish? It’s highly unlikely that you’d be able to get enough omega-3s from other foods. Well, then it’d be wise for you to opt for high-quality fish oil supplements (like what we have here at Omega Frisk). Subscribe, and you can reap all the health benefits of omega-3s month-after-month–without the need to chomp down on fish meat.