What is the difference between long-chain and short-chain omega-3s?
Not all omega-3s are created equal. First, there are long-chain and short-chain versions of omega-3s. The shorter chains are contained in vegetable and plant sources such as walnuts and flaxseed oil and leafy green vegetables. Since the human body requires the long chain forms vegetable source omega 3s are of relatively limited nutritional value. While some may be converted to the longer chains, the process is inefficient–only about 5% or so–and not everyone is able to do so at the same rate. For this reason it is important to eat food sources of the long-chain omega-3s like cold water fish. There are two main components to long chain omega-3s, docosahexonoic acid (DHA) and eicosapentanoic acid (EPA). EPA has anti-inflammatory properties, and is more relevant to regulating mood than DHA. DHA, however, is also key for healthy cells and is found in high concentrations in the brain, retina and sperm, and is especially crucial for pregnant and nursing women and infants.
Not all omega-3s are created equal. There are “long-chain” and “short-chain” omega-3 molecules. The distinction refers to the number of carbon atoms that comprise them. The shorter chains contain 18 carbon atoms (Alpha linolenic acid-ALA), while the long contain 20 (Eicosapentanoic-EPA) or 22 (Docosahexanoic-DHA). Short chain omega-3s are contained in vegetable and plant sources such as walnuts, flaxseed oil and leafy green vegetables. Since the human body requires the long-chain forms, vegetable source omega 3s are of relatively limited nutritional value. While some may be converted to the longer form, the process is inefficient, with only about 5% or so ultimately being converted. The conversion efficiency is dependent upon diet and the availability of enzymes required to complete it. For this reason it is important to eat food sources of the long-chain omega-3s like cold water fish. EPA has anti-inflammatory properties, and is more relevant to regulating mood than DHA. DHA, however,
Omega-3s are actually a class of fatty acids whose chemical structures range from 18 to 24 carbon molecules. Keeping in mind that saturated fats are to be avoided, long-chain omega-3s are more polyunsaturated than those with shorter-chain molecules. Wild salmon provides the most concentrated source of very long-chain omega-3 fatty acids. These omega-3s are called EPA and DHA.
