Are You Getting Enough Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fatty acids that have long been touted for their health-promoting benefits. Your body cannot make omega-3 fatty acids on its own, hence, it is vital that you obtain them through your diet.

However, the intake of omega-3 fatty acids is very low and far from being desirable amongst Malaysians, mainly because our local diets are not particularly high in this healthy fat.

Signs of omega-3 fatty acids deficiency

Dry or flaky skins
Dry or brittle hair
Soft or brittle nails
Dry eyes

Excessive thirst
Poor concentration
Anxiety or mood swings

Health benefits of omega-3 fatty acids

Decrease triglyceride levels
Lower blood pressure
Decrease platelet aggregation
Prevent plaque formation in the arteries

Reduce susceptibility to arrhythmia
Delay the onset of Alzheimer’s disease
Ease joint discomfort

Supplementing with fish oil

As the primary dietary sources of omega-3 fatty acids, fish oil provides significant amounts od eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Look out for molecularly distilled formulas for optimum purity.

How much omega-3 fatty acids do you need?

Usage	Daily omega-3 fatty acids intake
General cardiovascular health (without documented coronary heart disease)	≥500mg of EPA & DHA
Triglyceride lowering	2-4g of EPA & DHA
Secondary cardiovascular disease prevention (with existing coronary heart disease)	≈1g of EPA & DHA
Hypertension	2-4g of EPA & DHA
Cardiac arrhythmias (irregular heartbeat)	1.8g of EPA & DHA
Rheumatoid arthritis	54mg/kg of EPA & 36mg/kg of DHA