Fish/Krill Oil/FAs and EFA (EPA/DHA/ALA*)
*includes Alpha Lipoic Acid and Alpha Linolenic Acid
(Feel free to correct any if this or add any additional info as you see fit)
Fish/krill oil, flaxseed oil, and certain nuts are dietary sources of
omega-3 fatty acids. Your body needs omega-3 fatty acids for many functions, from muscle activity to cell growth. There is a lot to unpack here but suffice to say for now that they have a wide range of health benefits for our community. I will leave references for further reading at the bottom because it's too much for a single post and there is some differences of opinions on how much and which Omega-3's are most important.
Fish and krill oil contain two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds (e.g. flaxseed oil) and vegetable oils contain other omega-3's like the essential fatty acid (EFA) alpha-linolenic acid (ALA).
Omega 3 supplements vary considerably on the amount of,
and quality of these fatty acids:
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
Consuming omega-3 fatty acids has been shown to improve heart health by reducing several markers of cardiovascular stress and total and LDL cholesterol. Studies show that regularly consuming enough omega-3 fatty acids like DHA (and EPA) can lower the risk of cardiovascular death (apoptosis) and offer an improved lipid profile (cholesterol).
There are several forms of omega-3 fatty acids and two main forms are DHA and EPA. These two forms are often found together,
but they are not equal. Several studies have pointed to DHA as being a more effective protector of heart health than EPA along with reducing blood pressure (note: this can be a serious consideration for those already taking blood pressure medication).
DHA is also associated with reduced inflammation. In one study, consuming DHA helped reduce the symptoms of rheumatoid arthritis by 28%. Inflammation is also linked to heart disease, and reduced inflammation may also lower your risk of coronary events.
Even beyond these benefits are increased eye health with reduced risk of glaucoma and internal eye pressure.
EPA supports the heart, immune system and reduced inflammatory response while DHA also benefits the brain, eyes, and central nervous system. Most common OTC omega-3 supplements have a higher EPA to DHA ratio gram per gram but both fatty acids have roles in heart health and can be found separately, and even more purified forms by prescription. Both are associated with an improved lipid profile and are available as
Lovaza (omega-3-acid ethyl esters, contains both EPA and DHA) and
Vascepa (EPA only).
Alpha-Lipoic Acid (ALA) and the EFA Alpha-Linolenic Acid (ALA)
Alpha-Lipoic Acid is an antioxidant produced in the body also known as Acetate Replacing Factor, Biletan, Lipoicin, Thioctan and along with being a potent intracellular antioxidant also supports liver health.
Alpha-Lipoic Acid and Alpha-Linolenic Acid (found in flaxseed oil) both go by ALA but are different in function so check labels (see below)
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