Why You Should Consume Three Grams Of Omega-3 Fatty Acids Everyday

Consumption of more than three grams of Omega-3 fatty acids may have added blood pressure-lowering benefits for adults with high blood pressure or high lipids.

Foods rich in Omega-3 Fatty Acids. The foods in which Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found include fatty fish such as salmon, tuna, sardines, trout, herring and oysters. | Representative Photo

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The American Heart Association recommends people to consume about three grams of Omega-3 fatty acids daily. Omega-3 fatty acids are present in different foods, and can also be consumed in the form of supplements or nutraceuticals. According to a research review published recently in the Journal of the American Heart Association, daily consumption of three grams of Omega-3 fatty acids is the optimal daily dose to help lower blood pressure. 

Which Foods Contain Omega-3 Fatty Acids?

The foods in which Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found include fatty fish such as salmon, tuna, sardines, trout, herring and oysters. People can also consume combined DHA and EPA in the form of supplements. 

Previous studies had suggested that the consumption of Omega-3 fatty acids may lower blood pressure. However, the optimal dosage to lower blood pressure had not been clear. According to the US National Institutes of Health, a daily intake of 1.1 to 1.6 grams of Omega-3 fatty acids is adequate for healthy people. The amount consumed depends on age and sex.

In a statement released by the American Heart Association, study author Xinzhi Li said that according to the research, the average adult may have a modest blood pressure reduction from consuming about three grams a day of these fatty acids. 

The results of 71 clinical trials from around the world, published from 1987 to 2000, were analysed as part of the research. The clinical trials had examined the relationship between blood pressure and the Omega-3 fatty acids DHA and EPA, either individually or combined, in people aged 18 and older with or without high blood pressure or cholesterol disorders. The research analysed a total of about 5,000 participants, ranging in age from 22 to 86 years, who took dietary and/or prescription supplement sources of fatty acids for an average of 10 weeks.

Adults Who Consumed 2-3 Grams Of Daily Combined DHA & EPA Had Reduced BP

According to the study, adults who consumed between two and three grams of daily combined DHA and EPA omega-3 fatty acids in the form of food or supplements had reduced systolic and diastolic blood pressure by an average two mm Hg, compared to adults who did not consume EPA and DHA. 

Important Findings Of The Study

Consumption of more than three grams of Omega-3 fatty acids may have added blood pressure-lowering benefits for adults with high blood pressure or high lipids.

For people with hypertension who consumed three grams a day or Omega-3 fatty acids, systolic blood pressure decreased an average of 4.5 mm Hg. For people without hypertension, systolic pressure decreased about two mm Hg on average.

The systolic blood pressure declined an average of nearly four mm Hg for people with hypertension who consumed five grams a day of Omega-3 fatty acids. For people without hypertension, consumption of five grams a day of Omega-3 fatty acids caused the systolic blood pressure to decline less than one mm Hg on average. 

People with high blood lipids and those older than 45 years of age showed similar differences.

Consumption of about four to five ounces of Atlantic salmon provides three grams of Omega-3 fatty acids. Also, a typical fish oil supplement contains about 300 mg of Omega-3 fatty acids per pill.

According to the American Heart Association, Li said most of the studies reported on fish oil supplements rather than on EPA and DHA Omega-3 fatty acids consumed in foods. This suggests supplements may be an alternative for those who cannot eat fatty fish such as salmon regularly. For people who do not consume fish or other animal products, algae supplements with EPA and DHA fatty acids are also an option, Li suggested.

In June 2019, the US Food and Drug Administration announced that it did not object to the use of certain health claims that consuming EPA and DHA Omega-3 fatty acids in good or dietary supplements may reduce the risk of hypertension and coronary heart disease.

Li explained that the study supports the FDA guidance that EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension. He further said that while the study may add a layer of credible evidence, it does not meet the threshold to make an authorised claim for Omega-3 fatty acids in compliance with FDA regulations.

The American Heart Association recommends people to consume two servings of fish per week, as part of a heart-healthy diet. Two servings refer to three to four ounces of cooked fish per week, particularly fatty fish such as salmon.