What are the different types of omega-3 and their specific benefits?
Sources:
The three main omega-3 fatty acids are EPA, DHA, and ALA, and they have different roles and food sources.
- EPA: This long-chain omega-3 is associated with anti-inflammatory and pain-relieving effects; increased omega-3 intake has also been linked to fewer or less severe headaches and migraines. EPA is also discussed for mood and cognitive support, and omega-3 intake may support cardiovascular health.
- DHA: A long-chain omega-3 found in marine sources and algae, DHA is especially prominent in brain membranes.
- ALA: The plant omega-3, found in sources such as flaxseeds and walnuts. It can be converted into EPA and DHA, but that conversion is inefficient and varies between people.
EPA intake of around 1–3 grams per day is discussed for mood and well-being; one guest also describes EPA as supporting focus.
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