Omega-3 fatty acids are not produced by our bodies; therefore, we have to consume enough foods daily that contain omega-3 to get the required recommended amount. A minimum of 250-500 mg combined EPA, and DHA, found in fatty fish, daily is recommended for healthy adults. Higher amounts are recommended for certain health conditions, such as heart disease (850), depression, and anxiety (200-2200 mg per day), 8-12 ounces per week during pregnancy, and nursing. Also, for children, 1 ounce at ages 1-3, 2 ounces 4-7, 3 ounces 8-10, and 4 ounces 11 and up. Eating 8 ounces of fatty fish such as farmed and wild salmon, mackerel, albacore tuna, anchovies, and mussels per week will achieve that goal.

What if you don’t care for fish? Alternative sources are flaxseed oil and ground flaxseeds, walnuts or walnut oil, Chia seeds, hemp seeds, edamame, and navy beans. Cooking breaks down the beneficial compounds found in flaxseeds, so use it in smoothies, salad dressings, smoothies or as a finishing oil for proteins, veggies, or grain dishes. Sprinkle walnuts on oatmeal, yogurt, and salads, or mix with raisins and dark chocolate chips for a great trail mix. try Chia seeds (2 tablespoons) with a half cup of nut or oat milk and a drizzle of maple syrup, cover, and refrigerate overnight. Eat it topped with fresh fruit and nuts. Hemp seeds have a soft texture, so they easily combine in smoothies or soups. Be bold and make your own hemp milk, (super easy), combine 1/2 cup hulled hemp hearts with 4 cups of water. Edamame is whole young soybeans, go for a certified organic product. They can be steamed and served with a little salt, or add cooked edamame to noodle dishes, salads, and stir-fries. Prepare navy beans as you wish.

Another source of omega-3 fatty acids is krill oil, which was discovered in 1938, it is extracted from the bodies of Antarctic krill. The benefits of krill oil are the same as fish oil, however krill oil is thought to have more antioxidants and because krill are at the bottom end of the ocean’s food chain, they don’t have time to accumulate high levels of mercury or other contaminants. Krill oil according to Cleveland Clinic improves DHA absorption and DHA delivery to the brain. Studies on this claim continue.

Fish oil and krill oil are considered safe to use in recommended doses. Minimal side effects may be upset stomach or belching, heartburn, or diarrhea. These side effects may be prevented by taking the oils with food. Do not use fish or krill oil if you have an allergy to shellfish. Fish or krill oil may increase bleeding risk, lower blood pressure, or impact blood sugar levels. Talk with your doctor before using if you have a bleeding condition or take blood thinners, have low blood pressure or take medications that lower blood pressure, or have diabetes, hypoglycemia, or take medications that effect blood sugar levels.

Those who have been following me, already know what I’m going to say next. Get your omega-3 fatty acids from your food and not from a supplement. But, if you choose to use a supplement, they are available in capsule, chewable, and liquid forms. When it comes to omega-3s, more is not better. Taking too much does not offer better results and may increase your risks of side effects.

Our bodies need omega 3’s to function but studies are mixed on the best way to get them and how much you need. Eating seafood twice a week should be sufficient. As an alternative flax or chia seeds have a high omega-3 content. Both krill and fish oil are reliable sources of omega-3 fatty acids. Krill has one health edge over fish oil and that is its ability to be absorbed better by our bodies.

The benefits of omega-3 fatty acids are lower triglyceride levels, decrease heart attack risk, help maintain a normal heart rhythm, reduce stroke risk in people with heart problems, improved blood pressure, reduce inflammation and ease arthritis symptoms, and treatment of depression in some people.

The bottom line is unless you are pregnant, or until research on both types of omega-3’s are better defined, the choice to use fish or krill oil is personal preference.

Until next time…

Peace, Love, and Blessings💖