Found in foods and supplements, omega-3 fatty acids are a type of polyunsaturated fat that plays an important role in both heart and brain health. These good-for-you nutrients have been linked to lower inflammation, reduced blood pressure, and healthier blood vessels, among other benefits. But there\u2019s often confusion about exactly how much you actually need to support cognitive function and cardiovascular wellness.\n<\/p>\n
Omega-3 fatty acids come in three main forms: EPA, DHA, and ALA. EPA and DHA are found primarily in seafood, while ALA comes from plant-based sources.\n<\/p>\n
EPA and DHA are often emphasized more than ALA for heart health. \u201cThey influence several pathways relevant to cardiovascular disease, including lowering triglycerides, modestly improving blood pressure<\/a>, and supporting endothelial function,\u201d Michelle Routhenstein, MS, RD, CDCES, CDN<\/a>, a preventive cardiology dietitian at EntirelyNourished.com, told Health.\n<\/p>\n If you\u2019re aiming for more targeted heart-health benefits, the amount of EPA and DHA you need may be higher than what\u2019s found in a standard fish oil supplement<\/a>, which typically contains about 180 milligrams of EPA and 120 milligrams of DHA per serving.\n<\/p>\n \u201cMost guidelines stick to simple intake messages, such as two fish meals per week or 250-500 milligrams per day of EPA and DHA,\u201d Routhenstein said. \u201cBut research now suggests 500 milligrams per day as a practical minimum (combined) for adults without heart disease and around 800\u20131,000 milligrams per day for those with established disease.\u201d\n<\/p>\n Some evidence suggests benefits at even higher doses.\u00a0An analysis of dozens of studies conducted by the American Heart Association found that consuming about 3 grams (3,000 milligrams) per day of EPA and DHA was associated with modest reductions in blood pressure.\n<\/p>\n Ultimately, the right amount of omega-3s to support cardiovascular health is something to discuss with a healthcare professional. \u201cPeople start at very different levels and may need different amounts depending on body size, age, gender, and medical history,\u201d Routhenstein said. \u201cThe actual dose may need to be personalized to the individual.\u201d\n<\/p>\n All types of omega-3s\u2014EPA, DHA, and ALA\u2014can support cognitive wellness, said Los Angeles-based dietitian Maggie Moon, MS, RD<\/a>, author of The MIND Diet: 2nd Edition. \u201cPlant and marine sources of omega-3s aren\u2019t exactly the same, but both are valuable,” she told Health. “That\u2019s why I strongly recommend both.”\n<\/p>\n