There’s been a lot of buzz about omega 3 fatty acids. We’ve been told that they can prevent heart attacks, fight depression, and even treat anxiety.

What are the facts? Our bodies require omega 3 fatty acids, and because we don’t produce them, it is essential to get them in our diet. The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

Omega-3 fatty acids significantly reduce blood triglyceride levels; in fact, there are prescription versions for that purpose. There appears to be a slight improvement in the level of HDL, or “good” cholesterol levels. (However, there is also an increase in the levels of LDL, or “bad” cholesterol.) Studies show that some omega 3 fatty acids can slightly reduce blood pressure. There is also evidence showing a decline in both the risk of developing AMD (age-related macular degeneration) and progression to advanced AMD.

However, if you scan the Internet, you will find numerous additional claims. At this time, they are backed by little or no scientific data. Just a few of these non-scientific claims include:

• A reduction in the pain from rheumatoid arthritis, as well as morning stiffness

• A reduction in symptoms of depression

• Pregnancies which result in babies with higher intelligence, and a decreased risk of developmental delays, ADHD and autism

• A reduction in liver fat and inflammation in fatty liver disease

• A reduction in the age-related decline of mental function and Alzheimer’s disease

• A reduction in the risk of colon cancer

• A reduction in childhood asthma

• A reduction in the risk of osteoporosis

• Improved sleep

• Clearer skin
  

Omega 3 fatty acids are found in many foods, such as fatty fish (including anchovies, bluefish, herring, mackerel, marlin, orange roughy, salmon, sardines, sturgeon, lake trout, and tuna), flax seeds, chia seeds, walnuts and pecans, and omega 3 fortified foods such as eggs and milk. Supplements usually contain fish oil, algal oil, or flaxseed oil, and can be useful for those who do not eat fish. (Note that fish oil does not contain mercury.)

Omega 3 fatty acids may interact with other medications or conditions: those taking anticoagulants and anti-platelet drugs might have an increased risk of bleeding. Taking omega 3 fatty acids might lower blood pressure, so be careful if you are already on blood pressure medicine. They may reduce vitamin E levels. Birth control pills can affect their ability to lower triglycerides.

My bottom line about omega 3 fatty acids? Yes, they are important. I strongly recommend a diet that includes whole foods like fatty fish, nuts and seeds. If you don’t eat a lot of fish, are at higher risk of heart disease, or have high triglyceride levels, discuss taking a supplement with your doctor.

Don’t count on benefits beyond these, however, until more studies are conducted.