Omega-3 is an essential fatty acid that is vital for a variety of functions in the body. It plays a crucial role in brain health, the cardiovascular system, and has anti-inflammatory properties. Since the body cannot produce Omega-3 on its own, we must obtain it through diet or supplements.
What is Omega-3?
Omega-3 fatty acids are polyunsaturated fats that include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is primarily found in plant-based sources, while EPA and DHA are found in marine sources such as fatty fish. The conversion rate of ALA to EPA and DHA is very low, meaning it is not sufficient to rely on plant-based sources for adequate amounts of these essential fatty acids.
It is therefore recommended to include marine sources of Omega-3 in the diet, such as fatty fish (e.g., wild-caught salmon, mackerel, and sardines) and seafood. These sources provide direct access to EPA and DHA, ensuring the body receives the essential fatty acids needed to support health and well-being.
Which foods are rich in Omega-3?
Foods rich in Omega-3 include:
- Fatty fish such as wild-caught salmon, mackerel, sardines, and herring
- Chia seeds – not a good source and also unhealthy
- Flaxseeds and flaxseed oil – not a good source and also unhealthy
- Walnuts – not a good source and also unhealthy
- Hemp seeds – not a good source and also unhealthy
Why do many people need Omega-3 supplements?
Many people need Omega-3 supplements because it can be difficult to consume enough Omega-3 through diet alone, especially if one does not eat fish regularly. Supplements can ensure sufficient levels of EPA and DHA to support brain and heart health.
What are the pros and cons of Omega-3?
Benefits of Omega-3 include improved heart health, reduced inflammation, better mental health, and support for eye health. Drawbacks can include a fishy aftertaste, the risk of contaminants in some fish oils, and a potential blood-thinning effect at high doses. One should never overdose on Omega-3. Learn more about the benefits and drawbacks of Omega-3.
How much Omega-3 per day?
The recommended daily intake of Omega-3 varies, but many health organisations recommend at least 250-500 mg of combined EPA and DHA per day for adults. Pregnant and breastfeeding women may require higher doses. Reducing Omega-6 intake from nuts, seeds, and grains can lower the need for Omega-3. Read more about Omega-3 dosage in this guide.
Why is extra Omega-3 needed during pregnancy?
Omega-3 is important during pregnancy because DHA plays a critical role in the development of the foetus's brain and eyes. Adequate levels of Omega-3 can also reduce the risk of preterm birth and support the mother's mental health.
Why is Omega-3 important for children?
For children, Omega-3 is essential for brain development and function, which can influence cognitive abilities and behaviour. It can also support eye health and reduce inflammation.
How can vegans and vegetarians get Omega-3?
Vegans and vegetarians often struggle to obtain EPA and DHA. ALA is converted inefficiently into the more biologically active Omega-3 fatty acids, EPA and DHA, with very low conversion rates. EPA and DHA offer direct and significant health benefits, including brain function, cardiovascular health, and anti-inflammatory properties, which ALA cannot fully match. DHA is crucial for the cell membranes in the brain and retina, while EPA helps regulate inflammation and reduce heart issues. EPA and DHA are efficiently absorbed from fish and marine supplements, whereas ALA requires inefficient conversion. Therefore, it is important to get EPA and DHA directly from marine sources or supplements, especially for those who do not eat fish. The only alternative for vegans today is algae-based supplements, but unfortunately, we have not found any algae-based products that meet our quality standards.
What are the side effects of Omega-3?
Common side effects of Omega-3 supplements can include a fishy aftertaste, nausea, diarrhoea, and bloating. At high doses, Omega-3 may increase the risk of bleeding and affect blood sugar levels.
