Short Chain vs. Long Chain Omega-3
Omega-3 fatty acids are essential components to good health. Since our bodies do not manufacture omega-3 fatty acids, we rely upon food sources for adequate dosages. There are three main types of omega-3's, two of which are considered to be long chain omega-3's and one is a short chain omega-3.
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Long Chain
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Long-chain omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA is mostly found in fatty fish with small amounts found in eggs and seaweed. DHA is predominately found in fatty fish and in eggs and seaweed to a lesser degree.
Short Chain
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ALA (alpha-linolenic acid) is a short chain omega-3 fatty acid which is converted into DHA and EPA within your body. ALA is found in small amounts in animal flesh and plant products. It is found in large amounts in walnuts, hempseed oil, soy, flax seeds, flax seed oil, canola oil, chia seed oil and camelina oil.
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Chains
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"Chain" length refers to the amount of carbon bonds which comprise the omega-3. EPA has a carbon chain of 20, DHA has 22 and ALA has 18.
Benefits
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EPA reduces inflammation and blood pressure, inhibits blood clotting and improves cholesterol. DHA is linked to triglyceride reduction, lower risk of heart disease and brain development in babies and children. ALA provides energy to the body and may slow the progression of certain diseases (such as prostate cancer).
Dosages
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Fish oil capsules are available to provide DHA and EPA supplementation. Adults aged 18 and older should take 1 to 4 g of EPA and DHA in supplement form. If taking more than 3 g daily, consult your doctor. Research is ongoing to determine effective doses for children.
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