Types of Omega-3 Fatty Acids: A Simple Guide to ALA, EPA and DHA
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats the body needs but cannot produce on its own. These healthy fats support everything from brain and heart health to joint comfort and eye function†. While omega-3s can be found in a variety of foods, not all omega-3s are created equal, and many people don’t get the right kinds in the right amounts.
So what are the different types of omega-3s, and why do they matter? Let’s break it down.
What Are Omega-3 Fatty Acids?
Omega-3s go by many names, including fish oil, essential fatty acids, and polyunsaturated fatty acids (PUFAs). These PUFAs play an essential role in maintaining health at the cellular level. They are involved in:
- Supporting brain and cognitive function†
- Promoting heart health†
- Managing inflammation†
- Aiding eye, skin, and joint health†
Because the body doesn’t produce omega-3s naturally, it’s essential to obtain them through a balanced diet or supplements†.
The 3 Main Types of Omega-3s
There are three primary types of omega-3s:
- ALA (Alpha-Linolenic Acid) – Found in plant-based foods
- EPA (Eicosapentaenoic Acid) – Found in marine sources
- DHA (Docosahexaenoic Acid) – Also found in marine sources
Each type of omega-3 fatty acid has unique benefits, but EPA and DHA are the most beneficial for overall health†, especially for heart and brain support†. Here’s a quick visual overview:
Most Americans Don’t Get Enough EPA & DHA
While ALA, the short-chain omega-3 fatty acids, are relatively easy to get from walnuts, flax, and chia seeds, the body does a poor job converting ALA into the more easily useable long-chain omega-3 fatty acids EPA and DHA†. This is why marine-based omega-3s (EPA and DHA) are particularly important, but they are also the ones typically most lacking in the standard American diet.
According to national health data, almost 95 percent of Americans don’t get enough EPA and DHA, which puts them at risk for low-grade inflammation and missing out on the full benefits of omega-3’s†.
Getting Omega-3s from Food vs. Supplements
Some of the best food sources of EPA and DHA include:
- Salmon (farm and wild-caught)
- Sardines, mackerel, and other fatty fish
- Fish oil
- Algae oil (which is plant-based and vegan)
- Milk and Eggs that have been fortified with omega-3s
Most people don’t eat seafood, particularly fatty seafood, regularly, so this makes it challenging to get the recommended intake. That’s where supplements can help†.
Choosing the Right Omega-3 Supplement
Omega-3 fatty acids are essential for optimal health, especially long-chain EPA and DHA. If you’re not regularly having fatty fish or lots of omega-3 fortified milk and eggs, supplements can help fill the gap. Cooper Complete Advanced Omega-3 supplements provide a high-quality, concentrated amount of EPA and DHA. In addition to a traditional fish-oil option with 1200 mg EPA + DHA, a liquid omega-3 has 2,150 mg EPA + DHA, while a vegan, plant-based omega-3 contains 675 mg EPA + DHA.
As always, it’s essential to consult with your physician or healthcare provider before starting a new supplement, especially if you have a medical condition or are taking medications. They can help you determine the right supplements for you.