Scientists have noted a variety of benefits that may be associated with omega-3 fatty acids. Some of these have more evidence than others, so we'll look at the most notable benefits with some of the most promising scientific support. A wide array of studies has shown a connection between heart health and omega-3 fatty acids.

These fats appear to have a positive impact on various aspects of cardiovascular health. Most notably, though, omega-3s have been correlated with more stable heart rhythm, lower blood pressure and heart rate, better blood vessel function, and lower levels of inflammation.

Replacing saturated fats , such as red meat, butter and whole fat dairy, with unsaturated fats such as omega-3s may lower risk of developing heart disease. Although more research is needed as to the exact correlation between mental health and omega-3 intake, there appears to be strong evidence that these fats can help to reduce depression and anxiety for many people.

EPA, in particular, has shown promising results as a treatment for mild-to-moderate depression. Omega-3s -- EPA and DHA in particular -- play a major part in building the cellular makeup of our eyes.

Not only do they help during our early stages of development, but research suggests a steady, adequate intake of these fats can help prevent vision problems , such as macular degeneration later in life. Scientists are actively studying the general connection between omega-3s and brain health, particularly in the womb and during our early life.

Some studies have shown that children of mothers who take omega-3 supplements during pregnancy and breastfeeding may have better mental processing capabilities than those who don't.

Additionally, studies have shown that mothers who take DHA supplements can improve breast milk nutrition for infants, leading to better cognitive function and eyesight later in life. Because of the connection between omega-3s and general brain health, it's perhaps no surprise that some research supports that these fats may slow cognitive decline as we age.

This may be particularly promising for helping to slow the effects of dementia and Alzheimer's disease, though more research is still needed in this area.

Scientists are still studying these and many other benefits of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome and certain autoimmune diseases.

Generally, doctors recommend that you get most or all of your omega-3 fatty acids from food sources. Broiled or baked fish not fried is the best thing to add to your diet, along with some of the other foods mentioned above.

Omega-3 supplements , such as fish oil or cod liver oil, offer many of the same benefits as getting these fats through food sources, though. These supplements are generally considered safe when taken in moderation. However, there are a few potential drawbacks to consider. There's some indication that omega-3 supplements may enhance the effects of anti-blood clotting medications, herbs and supplements.

When taken together, it may increase your risk of bleeding or reduce your ability to stop bleeding. More research is needed as to how fish oil supplements interact with other drugs and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs taken for blood pressure, birth control and weight loss.

Some users of omega-3 supplements have noted general discomfort associated with them. This may include heartburn, nausea and diarrhea. Other side effects of omega-3 supplements that some have noted include fishy aftertaste and bad breath, along with rashes in some cases.

Those with seafood allergies should also consult their physicians before taking fish oil supplements. Omega-3s are essential for cell growth and overall health, and it's critical to include them in your normal dietary intake.

Ideally, it's best to do this through sources such as fish, walnuts, flaxseed oil and other foods that are rich in omega-3 fatty acids. However, if you can't include these foods in your diet, omega-3 supplements are a relatively safe alternative. It's easy to find supplements that are packed with a balanced serving of all three major omega-3s, and they're relatively inexpensive.

Keep in mind, though, that these should be taken in moderation and in consultation with your doctor. Some omega-3 supplements may interact with other drugs or supplements you're taking, and you may experience other side effects. Although more research is needed to fully discover all the benefits of omega-3s, one thing is clear: They're an important part of any balanced diet.

While omega-3 deficiency is rare in the United States, many people have insufficient levels of the fatty acid. This may be because the average American diet is low in omegarich foods.

EPA and DHA are mainly found in seafood, while ALA is found in certain plant foods. Here are the best sources of DHA, EPA, and ALA. Seafood is the richest source of EPA and DHA.

However, other foods like egg yolks and pastured dairy products contain small amounts. ALA is concentrated in plant foods, such as nuts and seeds, but can also be found in certain oils. Some animal products, like dairy and beef, also provide small amounts of ALA. Omega-3 fatty acid supplements are usually found in gel-cap form, but they are also available in liquid and gummy form.

Most DHA- and EPA-based supplements are derived from fish or krill. However, there are plant-based DHA and EPA supplements that are appropriate for people following plant-based or vegan diets.

Those who want to take a plant-based omega-3 supplement should consider algal oil-based products. Algal oil contains DHA and EPA, and studies show it's similar in effectiveness to fish-based products in raising levels of these omega-3 fatty acids in the body.

Omega-3 supplements can be taken at any time of day. Some research indicates omega-3s are better absorbed when taken with a meal containing fat, so it may be beneficial to take omega-3 supplements with food. Taking omega-3 supplements with meals may also help reduce the chances of side effects like nausea and a fishy aftertaste.

Dosing recommendations for EPA and DHA vary. Most omega-3 supplements provide , mg of combined EPA and DHA per serving. People with health conditions like high triglycerides or inflammatory diseases may benefit from higher omega-3 doses exceeding 2 grams per day.

Studies show omega-3 fatty acids at varying dosing can benefit different populations, including pregnant and breastfeeding women, those with inflammatory diseases, and people with heart disease. Omega-3 fatty acids are generally considered safe, but taking them in high doses may not be safe for everyone.

The U. Food and Drug Administration FDA recommends the daily intake of omega-3 fatty acids should not exceed three grams of combined EPA and DHA, with no more than two grams per day coming from supplements. High doses of EPA and DHA can also inhibit blood clotting, which can cause bleeding issues.

Omega-3s have the potential to interact with medications used to thin the blood, which are called anticoagulants. These drugs help prevent blood clotting.

At high doses, omega-3 supplements can also inhibit blood clotting. Because of this, high-dose DHA and EPA supplements may interact with blood-thinning medications, including Warfarin Coumadin.

Whenever possible, purchase omega-3 supplements that have been third-party tested by organizations like ConsumerLab and NSF International, which set strict standards for supplement quality and safety. Many omega-3 supplements, such as fish oil and algal oil, are third-party tested for contaminants such as heavy metals.

If you have difficulty swallowing pills, you may want to purchase a liquid or gummy omega-3 supplement. Unless you have a specific health condition that benefits from high-dose EPA and DHA supplementation, you should not take more than two grams of supplemental EPA and DHA per day.

Taking more than this could increase the risk of side effects, including adverse effects on the immune system and increased bleeding risk. Omega-3 supplements are relatively safe, but could cause minor side effects such as:. Taking high-dose omega-3 supplements could inhibit blood clotting, which may increase bleeding risk.

However, taking recommended doses of omega-3s alone should not cause significant bleeding risk. Omega-3 fatty acids play important roles in the body, such as regulating inflammation, supporting healthy neurological function, and providing structure to cells. You can get omega-3 fatty acids from seafood like salmon or sardines as well as seeds like chia and flax.

However, many people are deficient in omega-3 fatty acids. Omega-3 supplements, such as fish oil, krill oil, and algal oil, can help support healthy DHA and EPA levels and may benefit those with certain health conditions, such as rheumatoid arthritis and heart disease.

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