intake of the DHA precursor, α-linolenic acid, is far less effective with regard to DHA deposition in fetal brain than preformed DHA"

Aim to get 500mg of EPA and DHA combined each day, this works out as around the same as a 140g portion of oily fish per week. Sustainability. Try to buy fish oil that the MSC, the Environmental Defense Fund, or a similar organization has certified. Small fish with short lifespans tend to be more sustainable.

Best omega-3 for kids and teenagers

A number of plant foods are high in the omega 3 fat, ALA. Try to eat more of these, especially if you're vegetarian or don’t normally eat fish: Supplements can provide many benefits, but it’s important you take the time to carefully select them beforehand. That said, regularly eating 2-4 portions of oily fish per week will ensure a balanced intake of DHA and EPA – and so this should remain a priority. However, the seafood supply to meet these recommendations is currently too low in most European countries and if met would be unsustainable. [55]

Mammals are unable to synthesize the essential omega−3 fatty acid ALA and can only obtain it through diet. However, they can use ALA, when available, to form EPA and DHA, by creating additional double bonds along its carbon chain ( desaturation) and extending it ( elongation). Namely, ALA (18 carbons and 3 double bonds) is used to make EPA (20 carbons and 5 double bonds), which is then used to make DHA (22 carbons and 6 double bonds). [1] [2] The ability to make the longer-chain omega−3 fatty acids from ALA may be impaired in aging. [6] In foods exposed to air, unsaturated fatty acids are vulnerable to oxidation and rancidity. [2] [7]Some white fish can also contain pollutants. Find out more from NHS Live Well. Plant foods which contain Omega 3s There has been lots of research into Omega 3 fats and oily fish and how they can improve heart health.