Ever wondered why you often get asked how much fish do you regularly eat? Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health but cannot be produced by the body, so they must be obtained from dietary sources. However, you can take too much omega 3, it's important to follow recommended dosages and guidelines provided by healthcare professionals or product labels. For most healthy adults, the recommended daily intake of combined EPA and DHA is around 250-500 milligrams per day. However, higher doses may be appropriate for specific health conditions under the guidance of a healthcare provider.

But lets remember the three main types of omega-3 fatty acids:

Alpha-linolenic acid (ALA): This is found in plant sources like flaxseed, chia seeds, walnuts, and hemp seeds. ALA is considered an essential fatty acid because it cannot be synthesized by the body and must be obtained from the diet. It can be converted into EPA and DHA, although this conversion is limited in humans.

Eicosapentaenoic acid (EPA): EPA is primarily found in marine sources such as fatty fish like salmon, mackerel, sardines, and trout. It plays a crucial role in reducing inflammation and is associated with various health benefits, including heart health, brain function, and joint health.

Docosahexaenoic acid (DHA): DHA is also abundant in marine sources and is particularly important for brain health and cognitive function. It is a major structural component of the brain and retina and is essential for fetal brain development during pregnancy.

The reason we may look to take Omega-3 fatty acids is that offer numerous health benefits, including:

Heart Health: Omega-3 fatty acids have been shown to reduce triglyceride levels, lower blood pressure, and decrease the risk of heart disease by reducing inflammation and improving heart function.

Brain Health: DHA is crucial for brain development and function, particularly in infants and children. It supports cognitive function, memory, and learning and may reduce the risk of age-related cognitive decline and Alzheimer's disease in older adults.

Joint Health: EPA and DHA have anti-inflammatory properties that may help reduce joint pain and stiffness in conditions like rheumatoid arthritis and osteoarthritis.

Eye Health: DHA is a major component of the retina in the eye, and adequate intake of omega-3 fatty acids is important for maintaining good vision and reducing the risk of age-related macular degeneration (AMD) and dry eye syndrome.

Mood and Mental Health: Omega-3 fatty acids are linked to improved mood and mental well-being and may help reduce symptoms of depression, anxiety, and mood disorders by supporting neurotransmitter function and reducing inflammation in the brain.

Skin Health: Omega-3 fatty acids play a role in maintaining healthy skin by supporting hydration, reducing inflammation, and protecting against sun damage. They may help alleviate symptoms of skin conditions like eczema, psoriasis, and acne.

Overall, incorporating omega-3-rich foods like fatty fish, flaxseeds, chia seeds, and walnuts into your diet or taking omega-3 supplements can provide numerous health benefits and support overall well-being.