Omega-3

• Omega-3 fatty acids, primarily found in fish oil, make up 30% of the

human brain and contribute to brain cell growth and flexibility. They

have several medical and mental health benefits, including helping with bipolar

disorder, depression, ADHD, and memory issues. Omega-3s also lower

cholesterol, blood pressure, and inflammation, while reducing the

risk of cancer, stroke, osteoporosis, asthma, and other conditions.

• Dietary Sources: Salmon is the best source of omega-3s, with 1.3oz

of farmed salmon or 3.4oz of wild salmon providing a good dose.

Other fish such as herring, albacore tuna, swordfish, and mackerel

also contain omega-3s. Non-fish sources include walnuts, canola oil,

wheat germ, and dark greens like spinach and kale.

• Common side effects include burping, stomach distress, and a fishy

aftertaste. Omega-3s may also increase bleeding time, so

discontinuing them before surgery is advised. There are concerns

about mercury contamination, though investigations suggest no

significant levels in most products.

• There are two main types of Omega-3: EPA (eicosapentaenoic acid)

and DHA (docosahexaenoic acid). EPA is more beneficial for

depression, and a supplement should have at least twice as much

EPA as DHA. Recommended dosage between 1,000mg to 3,000mg

daily.

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