Your essential guide to understanding omega-3 fatty acids.

Just about every adult has a dietary deficiency of the essential fatty acids found in the omega-3 family. These omega-3s are primarily found in seafood. A poor-quality version of omega-3s is also found in some seed oils, like flaxseed oil. However, you need at least ten times more of the seed oil omega-3s than the seafood ones to get the same healthy benefits.

So, have you ever wondered how many omega-3s you actually need? It is easy, if you regularly eat seafood. All you have to do is consume two servings of any type of seafood each week. For example, on Monday you could have 3 to 4 ounces of salmon (about the size of a deck of card), and on Thursday you could eat the same amount of cod. Other good choices include shrimp, scallops, and haddock. Not a seafood lover? No problem.

How Much Do I Need?

All you need is one, 1,000 mg capsule of fish oil per day. Taking one capsule each day provides the same amount of high-quality of omega-3s that you get from two servings of seafood a week. That amount is about 300 mg of omega-3 fatty acids.

Two high-quality studies confirmed that one capsule a day, or two servings of seafood week, is the correct amount to support heart healthy and reduce the risk of stroke (Musa-Veloso K. Br J Nutr 2011;1-13; Mozaffarian D. Ann Intern Med 2011; 155:155). If you have heart problems, speak to your doctor about taking more fish oil capsules, eating more seafood, or doing both things.

The Bottom Line

Taking more than one fish oil capsule a day does not necessarily lead to better health in people without heart disease. Eating more seafood is fine for everyone; it is a low-fat source of high-quality protein.

Dr. Stacey J. Bell, nutrition expert: www.staceyjbell.com