Q. What’s the difference between the different types of omega-3 fats?  And how much do you need?

A. There are three key omega-3 fats— EPA and DHA, which are found primarily in fish; and ALA, which is found primarily in plant foods such as flax meal or canola oil. 

When you hear about the studies reported in the news touting the health benefits of omega-3 fats, they are usually referring to EPA and DHA.  These potent omega-3s are bioactive and regulate mood, inflammation, heart rate, blood flow, and effect learning, just to name a few examples.   On the other hand, ALA—is a building block that helps create EPA and DHA in the body—but only when the conditions are right and even then it’s a very inefficient process.  In terms of power and potency, if EPA and DHA were considered to be the biological equivalent of a car battery for your body, then ALA would be the equivalent of a flashlight battery.

International guidelines published by a committee of scientists from the International Society for the Study of Fatty Acids and Lipids, (ISSFAL), recommend levels for adults are—a minimum of 650 milligrams of the type of omega-3s found in fish, (EPA and DHA).  Out of this 650 milligrams, there should be at least 220 milligrams from EPA and 220 milligrams from DHA.  To put this into perspective, food-wise, 6-ounces of cooked salmon has 1800 milligrams of EPA and DHA, combined.

Unfortunately, Americans eat an average of 57 milligrams of DHA and 28 milligrams of EPA.   Together that is only 85 milligrams of the needed 650 milligrams.  In other words, most Americans are deficient in EPA and DHA!   But, you can get these essential omega-s  by eating fish at least twice a week.  As for the plant-based omega-3, ALA, the recommended amount is 2200 milligrams/day.