Is this supplement the missing piece in your patient's health?
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"Eating SMASH fish a minimum of twice a week will go a long way toward getting the EPA and DHA omega-3s that a body needs." — Elana Natker, RD, registered dietitian
There is no shortage of evidence demonstrating that omega-3 fatty acids provide a range of health benefits.
They help reduce the risk of chronic diseases, like heart disease and cancer, and may play a role in preventing neurodegenerative diseases like Alzheimer’s and dementia, according to the NIH. []
The list goes on—omega-3s may improve mental health issues, like anxiety and depression, and alleviate symptoms of irritable bowel disease and rheumatoid arthritis.
Related: The best supplements for longevityHow much omega-3 should you take per day?
People don’t get nearly enough omega-3 fatty acids in their diets, neither in the US nor worldwide. [] []
As a matter of fact, according to the American Heart Association, omega-3 intake in the United States is alarmingly low: The average person consumes 0.1 gram a day—well below the daily recommended amounts. []
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
While health agencies don’t have a daily recommended amount for DHA and EPA, for ALA, the National Academy of Medicine suggests men reach for 1.6 grams of ALA each day and women 1.1 grams. []
The recommended amounts are even higher during pregnancy and for people who have heart disease.
Related: 8 healthiest fish to eat, and 4 to avoidHow to boost omega-3 intake
Elana Natker, RD, a dietitian and a consultant with the Global Organization for EPA and DHA omega-3s (GOED), says many people need to up their omega-3 intake.
An effective way to boost omega-3 intake is by eating more fish, Natker tells MDLinx. “And not just any fish, but fatty and oily fish," she says.
This includes salmon, mackerel, anchovies, sardines, and herring—aka SMASH fish. “Eating SMASH fish a minimum of twice a week will go a long way toward getting the EPA and DHA omega-3s that a body needs,” Natker says.
Another route is by taking high-quality omega-3 supplements. To find high-quality supplements, look for products that have been tested and certified by a third-party company like USP or NSF.
As for how much, Natker recommends getting a minimum of 500 milligrams of omega-3 fatty acids—EPA and DHA combined—each day.
For those going the supplement route, start low—around 300 mg a day to make sure you tolerate it, says Lisa Moskovitz, RD, CDN, a dietitian and the CEO at The NY Nutrition Group.
But it’s crucial for each patient to work closely with a physician who can oversee their care. In some cases, it’s worth testing their omega-3 blood levels first.
This helps “pinpoint a target dosage to take in order to reach ideal blood levels, then a dose to maintain those levels,” according to Natker.