Omega 3 & 6 Fatty Acids

There are two familiesof fats that are termed essential, meaning that the body cannot make them and they must be obtained from the diet. They are the omega-3 and omega-6 essential fatty acids (EFAs). 

  • Omega 3 fatty acids have several functions in our bodies including: decreasing inflammation, improving brain function, decreasing irregular heart rhythm, enhancing insulin function and energy production, decreasing risk for clots, developing and maintaining the adrenal glands, brain, eyes, inner ear and the reproductive tract, increasing HDL ("good cholesterol") and reducing PMS. Omega 3's support the cardiovascular system, neurological system, and immune system functions.
                                            
Dietary Food Sources of ‘Good’ Essential Fats 

Omega-3                                                   
  • Flax, cold pressed (2 tbsp ground per day)                                         
  • Soybeans                                                   
  • Walnuts                                                       
  • Canola                                                        
  • Algae                                                         
  • Dark green, leafy vegetables                         
  • Cold-water fish (cod, salmon, tuna)                
  • Pumpkin, cold pressed                                  

Omega-6
  • Flax, cold pressed
  • Soybeans
  • Walnuts
  • Safflower, cold pressed
  • Sunflower, cold pressed
  • Sesame or tahini
  • Pumpkin, cold pressed
  • Seeds: blackcurrant, evening                                                                                                                                                                       primrose, and borage oils 

Dietary Food Sources of ‘Good’ Monounsaturated Fats
  •   Olive oil, extra virgin, cold pressed                       
  •   Sesame oil                                                                                
  •   Brazil nuts                                                                              
  •   Hazelnuts/filberts                                                                  
  •   Avocado                                                                                    
  •   Peanuts or peanut butter (non-hydrogenated)             
  •   Almonds or almond butter
  •   Cashews
  •   Walnuts
  •   Pine nuts
  •   Canola oil
  •   Soybean oil
  •   Macadamia nuts or oil                

Omega 3 Supplements 

There are a variety of "fish oil" supplements on the market today. We recommend you find a high quality supplement that contains at least 1000mg of combined DHA and EPA. 
Special Considerations: 
  • Pregnant & Lactating Women: Should have at least 300mg of DHA, up to 3000 mg of DHA + EPA is considered safe for Mom and Baby and considered beneficial for eye and brain development. 
  • Cardiac Disease: 500-1800mg/day of EPA + DHA plus 1500-3000mg of ALA can reduce mortality. 
Not all supplements are created equal! Here are some brands that we highly recommend: 

For Adults:
  • Ultra Cardio Omega 3: by Douglas Laboratories. Contains 
  • Quell Fish Oil: also by Douglas Laboratories. Contains 400mg DHA, 600mg EPA, 1000 IU of Vitamin D and 1,250mg of Omega 3-Supercritical CO2 Triglyceride Concentrate. 
  • Douglas Laboratories: Flax Seed Oil (Soft gels): Contains 560mg of ALA, 170mg Omega 6 fatty acids (as linoleic acid) and 172mg Omega 9 fatty acids (as oleic acid). 

For Kids (and kids at heart)!! 
  • Nordic Naturals: Omega 3 Gummies: 63mg of DHA and EPA in a yummy tangerine chew! Gluten free, Yeast free, Milk free, No artificial flavors, colors or preservatives! For Children 2 years and older. 
  • Nordic Naturals: Omega 3 Gummy Worms: 68mg of DHA and EPA in a strawberry flavored gummy worm. Gluten free, Yeast free, Milk free, No artificial flavors, colors or preservatives! For children 2 years and older. 
For Infants
  • Nordic Naturals: DHA Infant: contains 1003mg of DHA, EPA and Oleic Acid. Also contains Vitamins A, E & D in a liquid form. Supports the brain, eyes, nervous and immune systems of babies 5-35lbs. It comes with a measured dropper and is unflavored, easily added to baby's formula or breast milk. 

Which fish has the most EPA/DHA?

A healthful part of eating seafood is consuming the ‘fish oils’ in fish. Fish oil contains variable amounts of the protective Omega 3 oils EPA and DHA. But how much EPA and DHA are typically found in different fish? The list below will give you some idea of which common fish or seafood are the richest source of EPA and DHA.

  • Mackerel 2500mg DHA + EPA/100g
  • Herring 1700 DHA +EPA/100g
  • Salmon 1200 DHA+ EPA/100g
  • Rainbow Trout 500 DHA + EPA/100g
  • Halibut 400DHA + EPA/100g
  • Tuna 400 DHA + EPA/100g
  • Shrimp 300 DHA + EPA/100g
  • Cod 300 DHA + EPA/100g