supplements BY JACK CHALLEM | PHOTO BY JAMES CARRIÈRE
Omega-3s T
A GUIDE TO FISH OIL & MORE FOR ANY AGE
for all
here’s nothing fishy about the multifaceted health benefits of omega-3 essential fatty acids. Almost weekly, medical journals publish new supportive research. Most studies focus on fish oils from salmon and other cold-water fish, the richest source of biologically active omega-3s. But some research heralds the benefits of
algae-derived omega-3s, which is good news for vegetarians. With the growing interest in omega-3s, scores of supplements now fill natural products stores’ shelves. Choice is
great, but it can also be confusing. Some supplements are high in eicosapentaenoic acid (EPA), and others emphasize docosahexaenoic acid (DHA), the two key omega-3s. Although their benefits often overlap, EPA is considered a stronger anti-inflammatory agent, while DHA targets the brain more directly. Here’s how to find the right formula. (Note: Recommended doses are approximate; even quite high doses of EPA and DHA are considered safe.) Babies to teens. Te body needs EPA and DHA for normal brain and eye development prenatally and during
infancy. DHA accounts for 40 percent of the fats in brain cells, according to Artemis Simopoulos, MD, director of the Center for Genetics, Nutrition, and Health in Washington, D.C. Te brain requires both EPA and DHA to make neurotransmitters, brain chemicals that control moods. Older children and teens also need omega-3s; some studies have found low EPA and DHA levels interfere with learning and increase aggressive behavior. Doses: If you’re breastfeeding, take about 400 mg DHA and 100 mg EPA; your baby will get omega-3s in your milk. For ages 2 to 10, aim for 100 mg DHA and 50 mg EPA; choose citrus-flavored fish oil or cod-liver oil. Preteens and teens need at least 200 mg DHA and 100 mg EPA; larger amounts may ease mood issues. ➻
february 2012 | deliciousliving 47
PROP STYLING, JESSIKA SILVER MCCULLOUGH
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