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Omega-3 fatty acids are one of two types of polyunsaturated fatty acids.
Due to their anti-inflammatory properties, omega-3 fatty acids are considered the healthier key in.
Omega-3 fatty acidsare found in fish, seafood, and some plant-based foods likeflaxseed.
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The body can convert ALA into EPA and DHA but in very limited amounts.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF.org,U.S.
Pharmacopeia (USP), andConsumerLab.com.
The dietary supplement labels for omega-3s should not recommend taking more than 2 grams daily.
Prescription Fish Oil
The REDUCE-IT trial studied a high-doseprescription fish oil supplement.
It was dosed at 4 grams per day.
This study led to the fish oil supplement becoming an approved prescription treatment.
It is now marketed as Vascepa, which has a recommended dose of 4 grams daily.
Omega-3 fatty acid supplementation has been studied in people with obesity, metabolic syndrome, and diabetes.
Discuss your risk factors and ways to manage risk with your healthcare provider.
In other studies, ALA supplementation lowered blood pressure in people with obesity or overweight.
Supplementation alone will not be enough to improve your heart health.
Inflammation can be detected through blood tests.
Studies have shown it can slightly increase birth weight and reducepreterm births.
If you’re unable to eat fish, omega-3 supplementation during pregnancy may offer some benefits.
Unproven Uses
Omega-3 fatty acids are promoted for several other health conditions.
Other reported side effects include nausea, bloating, and burping.
Always discuss the potential risks and side effects of omega-3 supplements before starting them.
Alpha-linolenic acid is found in plant-based food products like flaxseeds, chia seeds, and walnuts.
It is also found in flaxseed, canola, and soybean oils.
Omega-3 supplements can improve heart health, and high doses can lower triglyceride levels.
Other benefits are not conclusive.
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