Know Your Omega-3s

It is often said that Americans consume too much fat, but in the U.S. and other parts of the world, many people dont eat enough good fat. Consuming polyunsaturated fatty acids, specifically omega-3 fatty acids, is important for good health. Today, more and more food products claim to be a good source of omega-3s, but not all omega-3s are created equal. There are three major omega-3 fatty acids and each one plays a distinct role in the body.
meats. DHA from algae is available in certain fortified foods and as a dietary supplement. It is Generally Recognized As Safe (GRAS) in the U.S. and is the only DHA accepted by the Food and Drug Administration for use in U.S. infant formula. DHA from algae is the only vegetarian source that supplies preformed DHA. The body can also make DHA from shorter-chain omega-3 precursors such as ALA (alpha-linolenic acid); however, several research papers have reported that this conversion process is slow and inefficient. The most reliable way to ensure that the body gets DHA is to consume preformed DHA in your diet.

The Distinct Benefits of Omega-3s

DHA
Cognitive Development and Function Visual Development and Function Cardiovascular Function Inflammation Mental Illness

Eicosapentaenoic Acid (EPA)

What is it? EPA is another long-chain omega-3 fatty acid important for human health. However, unlike DHA, EPA is not stored in significant levels in the brain or retina, and is not considered a significant structural part of the body. What does it do? EPA, like DHA, plays a role in cardiovascular health by reducing triglycerides. Additionally, EPA may reduce blood clot formation. EPA is also known to help reduce chronic inflammation by modifying the immune response. While there are no data suggesting that EPA plays a role in brain development and function in normal, healthy individuals, some studies have found that EPA may play a positive role in certain mental diseases. Where is it found? EPA, along with DHA, is found in fatty fish, such as tuna, salmon and mackerel. DHA can also be converted by the body into EPA.

EPA NO NO YES YES

ALA NO NO NO NO

YES YES YES YES

More Research More Research More Research is Needed is Needed is Needed

Yes = There is a direct role No = There is no known direct role

Docosahexaenoic Acid (DHA)

What is it? DHA is the most abundant long-chain omega-3 fatty acid in the brain and the retina of the eye. It is an important structural component of the nerve cells in the brain and a key component of the heart. What does it do? DHA is critical for optimal brain development and function. Numerous studies have shown that DHA, a natural component of breast milk, is important for mental and visual development in infants. DHA is now found in more than 75 percent of U.S. infant formulas. Low levels of DHA in a persons diet or blood have been associated with increased risk for dementia and/or Alzheimers disease, while a high dietary intake of DHA has been associated with a reduced risk for Alzheimers disease, dementia and age-related macular degeneration, a major cause of blindness. Additional clinical research will help evaluate the impact of dietary DHA on these conditions. DHA also supports cardiovascular health by reducing triglycerides, and positively changing LDL bad cholesterol particle size, which has been associated with reduced risk of cardiovascular disease. DHA may also play an important role in reducing chronic inflammation. Where is it found? DHA can be obtained from certain marine algae, fatty fish, such as tuna, salmon and mackerel, and organ

Alpha-Linolenic Acid (ALA)

What is it? ALA is a shorter-chain omega-3 fatty acid that serves as a source of energy and as a precursor for long-chain omega-3 fatty acids. What does it do? The known roles of ALA are to serve as a source of energy for the body and as a building block for the longer-chain omega-3 fatty acids DHA and EPA, although new research indicates that ALA may not be converted efficiently to these important fatty acids. In fact, research shows the body only converts 5-10% of ALA to EPA and even less, only .01-5%, to DHA.1-8 There are no known independent benefits of ALA on brain or retinal development or function and there are insufficient data to support a direct role of ALA in reducing risk of Conversion of ALA to cardiovascular disease. 1-8

Long-chain Omega-3s

ALA EPA DHA 5-10% .01-5%

Where is it found? Sources of ALA include flaxseeds, walnuts, soynuts and soybean oil.

References
1. Goyens PL, Spilker ME, Zock PL, et al. Compartmental modeling to quantify alpha-linolenic acid conversion after longer term intake of multiple tracer boluses. J Lipid Res, 2005. 46:1474-83. 2. David BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. Am J Clin Nutr, 2003. 78:640S-646S. 3. Hussein N, Ah-Sing E, Wilkinson P, et al. Long-chain conversion of [13C] linoleic acid and alpha-linolenic acid in response to marked changed in their dietary intake in men. J Lipid Res, 2005. 46:269-80. 4. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res, 1998. 68:159-73. 5. Su HM, Huang MD, Saad NM, et al. Fetal baboons convert 18:3n-3 to 22:6n-3 in vivo. A stable isotope tracer study. J Lipid Res, 2001. 42:581-6. 6. Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev, 2005. 45:581-97. 7. Burdge GC. Alpha-linolenic acid metabolism in men and women: nutritional and biological implications. Curr Opin Clin Nutr Metab Care, 2004. 7:137-44. 8. Brenna JT. Efficiency of conversion of alpha-linolenic acid to long-chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care, 2002. 5:127-132.