The benefits of omega-3 fatty acids (FAs) are well known to medical professionals, but your patients may not be as well versed on their benefits or where to find them or how to add them to their diets. Here are some tips to help explain omega-3 FAs.

The Basics and Benefits of Omega-3 FAs

Your patients may hear on social media how omega-3 FAs help their heart or hear in news reports these omega-3 FAs can boost their memory. To start your conversations, define the nutrient.

Omega-3 FAs are polyunsaturated fats that are needed to help the cells in the body function properly.

“Our bodies cannot produce the amount we need to survive, so they are essential nutrients that we need to obtain from the food we eat,” said Ashli Greenwald, MS, a registered dietician nutritionist at Johns Hopkins Bayview Medical Center in Baltimore.

There are three main forms of omega-3 FAs, namely, eicosapentaenoic acid, which is found in fish; docosahexaenoic acid (DHA), which is also found in fish; and alpha-linolenic acid (ALA), which is found in plants, said Greenwald.

There’s a plethora of research supporting the health benefits omega-3 FAs provide patients, especially with cardiovascular health.

“The research shows that omega 3s can help decrease triglyceride levels, which can in turn help reduce your risk of atherosclerosis leading to heart disease and stroke,” Greenwald said.

Beyond heart disease, omega-3 FAs may also help lower your risk for some forms of cancer, Alzheimer’s disease and dementia, and age-related macular degeneration. “DHA is found in brain cell membranes and can help support learning, memory, and mood regulation,” she said.

And research has shown that a diet higher in omega-3 FAs may help reduce depression and improve mood.

Can Omega-3 FAs Improve Sleep?

Studies suggest that higher levels of omega-3 FAs in the diet and blood are linked to better sleep duration, less difficulty falling asleep, and fewer sleep disturbances, said Annette Frain, registered dietitian at the Weight Management Center at Atrium Health Wake Forest Baptist in Winston-Salem, North Carolina. “What we eat and our sleep quality is so critical to overall health and has important implications,” said Frain.

Methods to Consume More Omega-3 FAs

The best way to obtain omega-3 FAs in the diet is through fish, particularly fatty fish such as mackerel, salmon, herring, anchovies, trout, and sardines. “All types of fish contain omega-3 FAs and are beneficial to overall health. It’s good to try and eat at least 8 oz of fish per week; this might mean eating fish two to three times a week,” said Greenwald.

What If a Patient Doesn’t Like Fish?

If your patient does not like fish, omega-3 FAs in the ALA form are also high in other plant sources. These foods include chia seeds, walnuts, ground flaxseeds, and flaxseed oils, and many other foods are fortified with omega-3 FAs such as eggs, Greenwald said. Suggest your patients to add these seeds or nuts to yogurt, oatmeal, or a salad as a good way to get some omega-3 FAs without eating fish.

What About Supplements?

Fish oil capsules are readily available and can be an option for specific patients. Suggest patients to be cautious and do research.

“Some of these supplements can interfere with prescription medications, can cause unpleasant side effects, and can increase bleeding risk,” said Greenwald.

In addition, different supplements contain different formulations of omega-3 FAs and aren’t created equal. And the research on omega-3 FA supplements have mixed results, she cautioned. From a nutrition standpoint, when taking an omega-3 FA supplement vs eating dietary sources of omega-3 FAs, people are also missing out on nutrients such as protein, iron, and B vitamins.

“As a dietitian, I always like to encourage people to eat their nutrients in the form of whole foods rather than pills and supplements to get the most benefit,” Greenwald said.

A helpful tip: If patients complain of a fishy aftertaste, a possible solution is to refrigerate or freeze capsules, which slows the breakdown in the stomach and may improve tolerance, said Frain. “Also taking the supplement with meals can be helpful,” said Frain.

Are There Patients Who Should Not Consume Omega-3 FAs?

Patients on anticoagulants and those who have bleeding disorders should be monitored closely if they are taking omega-3 FAs, especially at high doses, Frain said.

Also, she said patients with fish or shellfish allergies should seek an allergen-free algal source. Additionally, those who are pregnant or nursing should take some caution.