Omega-3 fatty acids
Omega-3 fatty acids are a family of polyunsaturated fats, including ALA from plants and EPA and DHA from fish and algae.
Also listed as Omega3, Omega 3, Omega-3, Total Omega-3 Fatty Acids
Which foods provide which fats?
The NIH food table lists 7.26 g ALA in a tablespoon of flaxseed oil and 2.57 g in an ounce of English walnuts. A 3-ounce serving of cooked farmed Atlantic salmon supplies 1.24 g DHA and 0.59 g EPA; the same serving of cooked Atlantic herring supplies 0.94 g DHA and 0.77 g EPA. These are food-table examples, and fish composition varies with species and feed. 1
What do reference intakes mean?
US adequate intakes for ALA are 1.6 g daily for adult men and 1.1 g for adult women. They are not EPA-plus-DHA supplement doses. NIH summarizes the EFSA adult reference of 250 mg EPA plus DHA daily and an additional 100–200 mg DHA during pregnancy. Total dietary intake and treatment doses answer different questions. 1
Sources
- Omega-3 Fatty Acids: Fact Sheet for Health Professionals NIH Office of Dietary Supplements