Many natural health experts argue that when it comes to supplementation, omega-3 fats are the single most important supplement you can take daily.
Supplements aside, the fact of the matter is omega-3 polyunsaturated fats are arguably the most important fats required by the human body from before birth until the end of life.
Higher omega-3 fatty acid levels are correlated with higher intelligence. Fetal brain and heart development requires the mother pass on these fats through diet. They are also passed on to the nursing baby when breastfeeding, and later in life, they are vital for the proper functioning of the heart and brain. In the elderly, illnesses like dementia and memory loss have been shown to be improved with omega-3 fats.
Our bodies can produce many nutrients it needs for good health, but omega-3 fatty acids, specifically EPA, DHA and ALA are not among them. That is, we must all obtain them from dietary sources.
ALA is a form of omega-3 found typically in vegetable, fruit, and nut sources. For example, canola oil and flaxseed oil, leafy greens like kale and spinach; nuts, such as walnuts and almonds.
The best sources of DHA and EPA come from fatty fish, such as salmon and tuna. Hoki from New Zealand is another excellent species most people are unaware of, especially in the Western world.
Vegetarians tend to do better on ALA forms of omega-3, whereas protein types do better on DHA and EPA from fish sources. It’s important to note that whether someone is a vegetarian or a meat eater is not necessarily indicative of what’s best for their body. Some people, for example, are vegetarian for philosophical and ethical reasons and must be careful in obtaining the other nutrients needed by their body through careful planning and dietary choices.
Because most humans are mixed types — meaning, we require both high quality sources of both protein and vegetable matter — most people should use a high quality fish oil supplement in addition to a vegetarian source such as organic, cold pressed flax seed oil daily.
My-Omega-3′s Comments:
I personally use 1,000 to 2,000 mg per day of fish oil omega 3′s (DHA and EPA) and have recently added a tablespoon a day of cold pressed flax seed oil, providing another 8,000 mg of omega 3, primarily in the form of ALA.
Additional Sources:
http://www.smh.com.au/lifestyle/wellbeing/why-good-fat-is-so-important-20110512-1ejn2.html
Should you and your family be taking fish oil?