Omega 3 Sources - Overview

What are some of the most common omega 3 sources, which can provide these very important essential fatty acids?

Omega 3 fatty acids like docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA) are important for certain functions of the human body as well as for various aspects of human health. These include brain health, joint health, improved immunity, protection against major diseases, skin health, hair health, proper growth and development in children, alleviation of inflammation, as well as heart and cardiovascular health.

Good omega 3 sources can be divided into two main types - those occurring in natural foods, as well as supplements (usually in pill / tablet / capsule or liquid form) which have been derived from or made using those natural foods. They can also be divided into animal-based sources of omega 3, as well as vegan or vegetarian sources of omega 3; the latter are plant-based.

The most well-known, popular, and widely researched animal source of omega 3 fatty acids is cold water fish. Fish such as anchovies, herring, mackerel, salmon and sardines are rich in DHA and EPA. Wild-caught fish is best, as supposed to farm-raised ones.

Such fatty or oily fish are made into fish oil supplements, usually in the form of capsules. Generally speaking, cod liver oil may not be an ideal source of omega 3 fatty acids.

Krill oil and green-lipped mussel oil are two other animal-based oils which are omega 3 fatty acid sources that contain DHA and EPA, and they are also made into omega 3 supplements.

Flesh from grass-fed cows contains relatively more omega 3 fatty acids than flesh from their grain-fed counterparts, as does their milk. However, it must be noted that beef still contains more omega 6 fatty acids than omega 3's. In addition, eggs laid by chickens raised on greens and insects contain more omega 3's than those raised on corn or grains.

In the plant kingdom, there are many vegetables and seeds which are rich in ALA. These include chia, flaxseed and purslane. Flaxseed oil, hemp oil and walnut oil are some vegetable oils which have high omega 3 content.

Flaxseed oil supplements are commonly available, either in capsule or liquid form.

Further, certain types of microalgae are said to contain DHA, and these are used to make certain supplements. Kelp oil is also said to have EPA.

Which is the best omega 3 source? You will have to decide for yourself.

For more information on omega 3 sources, read the pages linked to from this page.

Pages on Sources of Omega 3 Fatty Acids
Omega 3 Foods
Vegetarian Omega 3 Fatty Acid Sources
Fish High in Omega 3 Fatty Acids
Omega 3 Fish Oil Benefits
Omega 3 Cod Liver Oil - Discussion
Supplement Sources of Omega 3 Fatty Acids
Natural Omega 3 Fatty Acids
Best Source of Omega 3 Fatty Acids - Discussion