Supplements
Omega-3
Omega-3 fatty acids are essential nutrients vital for heart health, brain function, and reducing inflammation. Since your body can’t produce them naturally, you must obtain them through food or supplements. Here’s what you need to know about omega-3s, including both fish-based and plant-based sources.
This article is for informational purposes only and has not been reviewed by experts; it may contain errors, including regarding dosage and side effects. Please read the full disclaimer and consult a certified professional before making any health, supplement or workout regimen decisions.
What Are Omega-3s?
Omega-3s are polyunsaturated fats with three primary types:
ALA (alpha-linolenic acid): Found in plant foods. Your body converts small amounts into EPA and DHA.
EPA (eicosapentaenoic acid): Supports heart health and fights inflammation.
DHA (docosahexaenoic acid): Critical for brain development and eye health.
While EPA and DHA are most readily used by the body, ALA remains important for those avoiding animal products.
Fish-Based Omega-3 Sources
Fatty fish and seafood are rich in EPA and DHA. The American Heart Association recommends eating at least two 3.5-ounce servings weekly. Top sources include:
Salmon (wild-caught or farmed)
Mackerel (avoid king mackerel due to high mercury)
Sardines
Anchovies
Herring
Albacore tuna (in moderation)
Fish oil supplements (like cod liver oil) are popular alternatives, but opt for brands tested for purity and sustainability.
Vegan Omega-3 Sources
For plant-based diets, focus on ALA-rich foods and algae-based supplements:
ALA Sources:
Flaxseeds and flaxseed oil
Chia seeds
Walnuts
Hemp seeds and hemp oil
Soybeans and tofu
Algae Supplements: Derived from microalgae, these provide direct sources of EPA and DHA, bypassing the need for conversion. Ideal for vegans, pregnant individuals, or those with low fish intake.
Seaweed and Nori: Contain small amounts of DHA but not enough to meet daily needs alone.
Health Benefits of Omega-3s
Research links omega-3s to:
Reduced risk of heart disease and stroke
Improved cognitive function and mood regulation
Support for fetal brain and eye development during pregnancy
Lower inflammation in conditions like arthritis
Potential protection against age-related vision decline
Maximizing Omega-3 Intake
For fish-eaters: Grill or bake fatty fish to preserve nutrients. Choose sustainable options (look for MSC or ASC certifications).
For vegans: Combine ALA-rich foods with daily algae supplements (250–500 mg EPA/DHA).
Supplements: Consult a healthcare provider before starting, especially if on blood thinners.
The Bottom Line
Omega-3s are crucial for overall health. While fatty fish provide EPA and DHA directly, vegans can rely on ALA foods and algae supplements. Prioritize whole foods first, and consider supplements if dietary intake falls short. Always discuss major dietary changes with a healthcare professional.
