Omega-3 Fatty Acids: Essential Fats for Heart, Brain, and Beyond

Omega-3s are essential fatty acids - healthy fats that your body can’t make on its own. That means you must get them through food or supplements.

There are three main types of omega-3s:

• ALA (alpha-linolenic acid) - found in plant oils like flaxseed and walnuts

• EPA (eicosapentaenoic acid) - found in fatty fish and fish oil

• DHA (docosahexaenoic acid) - also found in fatty fish and especially important for brain and eye health

While ALA is an essential nutrient, your body only converts a small amount of it to EPA and DHA. That’s why direct sources of EPA and DHA are often recommended.

Why Omega-3s Matter: Health Benefits Backed by Science

Omega-3s affect nearly every system in your body. Here are some of their most well-studied benefits:

Heart Health

Omega-3s help reduce triglycerides, lower blood pressure, decrease inflammation, and may reduce the risk of heart attack and stroke. Both EPA and DHA support healthy arteries and heart rhythm.

Brain and Mental Health

DHA is a key structural fat in the brain. Omega-3s may improve memory, focus, and mood, and have been linked to reduced risk of depression, cognitive decline, and Alzheimer’s disease.

Eye Health

DHA is critical for retinal function and visual development. Omega-3s may help reduce dry eyes and lower risk of macular degeneration.

Inflammation and Joint Health

EPA and DHA have natural anti-inflammatory effects. They may help ease symptoms of rheumatoid arthritis and support overall joint comfort.

Pregnancy and Child Development

Omega-3s are vital during pregnancy and early childhood for the development of the baby’s brain, eyes, and nervous system.

How Much Omega-3 Do You Need?

There is no official RDA (Recommended Dietary Allowance) for omega-3s, but major health organizations suggest:

• 500–1,000 mg of EPA + DHA per day for general heart health

• 1,000–3,000 mg/day for people with high triglycerides or inflammatory conditions (under medical guidance)

• 200–300 mg of DHA daily during pregnancy and breastfeeding

For ALA, the NIH recommends:

• 1.1 g/day for adult women

• 1.6 g/day for adult men

Top Food Sources of Omega-3 Fatty Acids

You can get omega-3s from both animal and plant-based foods. Here's where to find them:

EPA & DHA (Marine Omega-3s)

• Salmon (especially wild-caught)

• Mackerel

• Sardines

• Anchovies

• Herring

• Tuna (light, canned)

• Fish oil and krill oil supplements

• Algae oil (plant-based DHA for vegans)

ALA (Plant-Based Omega-3s)

• Flaxseeds and flaxseed oil

• Chia seeds

• Walnuts

• Hemp seeds

• Canola oil

• Soybeans and tofu

Note: While ALA is beneficial, it’s best to include direct sources of EPA and DHA (like fish or algae oil) for maximum health benefits.

Omega-3 Supplements: What to Know Before You Buy

If you don’t eat much fish, supplements can be a helpful way to meet your omega-3 needs.

Types of Omega-3 Supplements

• Fish Oil – Contains EPA and DHA; most common option

• Krill Oil – Contains EPA and DHA in phospholipid form, which may be easier to absorb

• Algae Oil – Plant-based DHA (and sometimes EPA), ideal for vegetarians and vegans

Tips for Choosing a Quality Supplement

• Choose one with at least 500 mg combined EPA + DHA per serving

• Look for third-party testing for purity and freshness (e.g., IFOS, USP, NSF certified)

• Enteric-coated formulas may reduce “fish burps”

• Store in a cool place to prevent oxidation

Safety Note: Omega-3s are generally safe, but high doses can increase bleeding risk, especially if you're on blood thinners. Always check with your doctor before starting supplements.

Signs You May Not Be Getting Enough Omega-3s

Omega-3 deficiency is uncommon but can happen, especially in people who avoid fish or follow restrictive diets.

Possible signs include:

• Dry skin and brittle nails

• Poor memory or concentration

• Mood swings or irritability

• Fatigue

• Dry eyes

• Joint stiffness