Global Omega-3 Day – EPA & DHA
March 3 is Global Omega-3 Day! It’s an awareness campaign to call attention to EPA and DHA omega-3s, and their important health benefits.
You probably have heard that getting some omega-3 fatty acids in your diet is good for your health. It’s true! However not all omega-3 fatty acids have the same benefits. Some people’s diets are deficient in the omega-3 fatty acids (the ones found in fatty fish – EPA and DHA). And these omega-3s – EPA and DHA – are most important for your heart health, during pregnancy, and also throughout your entire life.
Here are 5 things to know about omega-3s:
- 90% of people worldwide are not getting enough EPA and DHA omega-3s (and in the US it’s higher than 95%).
- There are 50,000+ published studies on EPA and DHA. The vast body of science associated with omega-3s supports consumption for overall wellness, including heart, brain, eye, and prenatal/maternal health.
- Adults should aim for at least 500mg EPA+DHA per day. You can get this from eating fatty/oily fish, eating foods fortified with EPA/DHA, and by taking an omega-3 supplement.
- Pregnant and lactating women should get at least 700 mg per day of EPA+DHA, with at least 300 mg of that as DHA. Both the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) recognize that long-term intake of 5g/day (or 5000 mg) of EPA+DHA does not result in any serious adverse events.
Tips for choosing the right supplement
Now here’s where it gets tricky – The number on the front of an omega-3 supplement bottle doesn’t always give you the actual amount of EPA and DHA omega-3 per serving. Be sure to look at the EPA and DHA per serving on the supplement’s nutrition facts panel. Pay attention to the serving size too, so you know how many pills or gummies you need to reach your EPA and DHA intake goals.
- Choose a supplement that you tolerate and can take daily. There are many forms of fish oil (pills, mini-pills, chewable, and liquids).
- Based on your personal needs, choose one that has the right amount of EPA and DHA omega-3 fatty acids. For instance, if you eat fatty fish each week, you may need less (250mg), but if you don’t consume fish, you may need 500 mg daily. If you are pregnant, you may need more (700mg).
Wondering if you are getting your omega-3s? Take the quiz!