The Facts

According to the Mayo Clinic, there are three main omega-3s: alpha-linolenic acid (ALA), eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies cannot manufacture these acids internally, so we must get them from the foods we eat or from dietary supplements.

Sources of ALA

Sources of ALA include canola oil (rapeseed), flaxseed and soybean oils, spinach, kale, walnuts, Brussels sprouts and salad greens, according to the Harvard School of Public Health.

Sources of DHA and EPA

DHA and EPA are derived primarily from fish oils. The Mayo Clinic and the American Heart Association list sources that include carp, bluefish, anchovies, catfish, mackerel, albacore tuna, striped sea bass, pompano, lake trout and salmon.

Food Sources vs. Dietary Supplements

The American Heart Association recommends getting omega-3s from food sources whenever possible. Individuals with coronary artery disease, who typically have restrictions on their fat intake, may need to get some of their omega-3s from dietary supplements.

Considerations

Taking high doses of omega-3s may create an increased risk of bleeding in some individuals.

Source:

The Mayo Clinic: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid (Pages 1 and 4)

Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids

American Heart Association: Fish and Omega-3 Fatty Acids

More Information:

U.S. News and World Report: 11 Easy Ways to Load Up on Healthy Omega-3 Fats