Are you getting enough omega-3’s? Or is it fish oil…? Wait, aren’t they the same thing?

Let me help with the confusion.

Most people think “omega-3 essential fatty acid” and “fish oil” are one and the same. But that’s actually not the truth. Fish oil is considered a fatty acid, but there are hundreds of different types of fatty acids. “Fatty acid” is a general term for the fats that are the building blocks for life and energy production. “Omega-3 essential fatty acids” are called “essential” because our body doesn’t produce them, therefore we must get them from our food or quality supplementation. And unfortunately, most Americans don’t eat well, and lack sufficient amounts of omega-3’s in their diet.

The primary omega-3 essential fatty acids or oils are:

• EPA (Eicosapentenoic Acid),
• DHA (Docosahexanoic Acid), and
• ALA (Alpha Linolenic Acid).

EPA and DHA are found in marine sources such as sardines, salmon and krill. (That’s why people sometimes think “omega-3’s” and “fish oil” are interchangeable terms.)

ALA, however, is found in plant sources, most abundantly in kiwifruit, flax and chia seed.

Since we can all benefit from increasing our intake of these essential acids and oils, I personally recommend eating both plant and marine sources of omega-3’s if at all possible, rather than taking supplements. The body is able to best absorb these nutrients when they are closest to their natural state.

In other words, it’s better to put actual flax seed or flax meal on your yogurt or oatmeal, instead of a cereal fortified with flax. Or, here’s another example: grill a beautiful piece of salmon instead of eating smoked lox on a bagel with cream cheese.

Hopefully this provides some clarity. Eat well!