Omega 3 fatty acids with DHA
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Omega-3 Fatty Acids with DHA: Health Benefits and Dietary Sources
Key Omega-3 Fatty Acids: EPA and DHA
Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients found mainly in fatty fish and fish oil supplements. Our bodies do not efficiently produce EPA and DHA, so it is important to get them from dietary sources or supplements to meet health needs 1610.
Cardiovascular Health and Disease Prevention
Many studies show that higher intakes of EPA and DHA are linked to a lower risk of cardiovascular diseases, including coronary heart disease and heart attacks. These benefits are likely due to their positive effects on blood lipids, blood pressure, heart rate, platelet function, and inflammation 2345. Both EPA and DHA help reduce cardiovascular mortality and major adverse cardiovascular events, with some evidence suggesting EPA alone may offer slightly greater risk reduction than EPA combined with DHA . For people with known heart disease, a daily intake of about 1 gram of EPA and DHA is recommended, while those with high triglycerides may need 3–4 grams per day to lower their levels .
Anti-Inflammatory and Immunomodulatory Effects
EPA and DHA have strong anti-inflammatory properties. They can reduce the production of pro-inflammatory molecules and help resolve inflammation, which is important for preventing and managing chronic diseases linked to inflammation, such as heart disease and rheumatoid arthritis 5789. These fatty acids also modulate immune function by influencing gene expression and signaling pathways, leading to reduced chronic inflammation and enhanced immune responses .
Brain, Eye, and Fetal Development
DHA is especially important for brain and eye development in fetuses and young children. Adequate intake during pregnancy supports neuronal, retinal, and immune function in the developing baby 110. There is also evidence that EPA and DHA may help with cognitive function and may be beneficial in the early stages of Alzheimer’s disease 110.
Dietary Sources and Supply Challenges
The main sources of EPA and DHA are marine fish and fish oil products. However, global supply from traditional sources is not enough to meet human nutritional needs, leading to the development of new sources such as algae-based supplements and fortified foods . Eating two servings of oily fish per week can provide about 400–500 mg of EPA and DHA per day, but supplements may be necessary for higher intake targets 46.
Safety and Considerations
While omega-3 fatty acids are generally safe, higher doses may increase the risk of bleeding and atrial fibrillation, especially with EPA monotherapy . It is important to follow recommended dosages and consult healthcare providers when considering high-dose supplementation.
Conclusion
Omega-3 fatty acids, particularly those containing DHA and EPA, offer a range of health benefits, including supporting heart health, reducing inflammation, and aiding brain and eye development. Because the body cannot make enough of these nutrients, it is important to include them in the diet through fish, supplements, or new alternative sources. Regular intake of EPA and DHA can help lower the risk of chronic diseases and support overall health throughout life 12345678+2 MORE.
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