Tara McPherson Corporate Wellness Team Lead View Bio

Contrary to popular belief, not all fat is bad for you—especially if it contains omega-3 fat. While this fat is not naturally produced by the human body, it does play a role in minimizing your risk of cardiovascular disease. It also has been shown to reduce high blood pressure, decrease inflammation, inhibit cancer growth and alleviate other conditions—such as depression and Type 2 diabetes. Keep reading to learn more about omega-3 fat and how to incorporate it into your diet.

Healthy Sources of Omega-3 Fat

  • To get the proper amount of omega-3 fat, you should consume two or more servings of fatty fish (e.g., salmon, herring, whitefish, tuna, mackerel, rainbow trout or sardines) each week.
  • You could also take a fish oil supplement to obtain the equivalent of two fatty fish meals, which equates to roughly 600 mg of omega-3 fat in the form of supplements per day. To determine the actual amount of omega-3 fat in a fish oil supplement, be sure to check the label.
  • Keep in mind that if you have certain health conditions—such as heart disease or high levels of triglycerides—you should consume higher levels of omega-3 fat at your doctor’s discretion.

Omega-3 Supplement Considerations

There are several precautions that you should remember when taking fish oil, as with all vitamin and mineral supplements:

  • Do not take fish oil supplements if you are using any blood-thinning medications.
  • Choose products with the words “pharmaceutical grade” or “molecularly distilled” on the bottle.
  • Take 200 to 400 IU of natural vitamin E daily if you consume more than two grams (2,000 mg) of fish oil daily.
  • Consult your doctor before taking any supplements to ensure that they are right for your body and won’t interact negatively with other medications you are currently taking.

The Cause of Omega-3 Deficiencies

According to the American Heart Association, most Americans are omega-3-deficient because the foods in their diets are refined and over-processed. However, by consuming omega-3—something that is almost entirely missing from the average diet—people can actually repair some of the damage that refined and over-processed foods have caused.

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