- Omega-3s benefit the brain, heart, eyes, skin, hair and gut.
- Shoot for 120 mg of DHA , 180 mg of EPA and 1.6 grams of ALA daily.
- Omega-3s are found in fatty fish, seaweed, nuts and seeds.
Best known for heart and brain health, omega-3s are a small, yet powerful, family of polyunsaturated fats. There are different types of omega-3s, including alpha-linolenic acid (ALA), which is found in plants—like walnuts, chia seeds, soybeans, flaxseed and soybean oil. Omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are only found in fish, shellfish and marine algae.
On average, adults consume only 90 to 110 of the daily 250 milligrams of omega-3s that have been shown to protect against death from heart disease. And while this amount can be found in a couple of servings of fatty fish each week, many are still missing the mark.
“Most people avoid seafood because they don’t like the taste, texture or smell,” says Valerie Agyeman, RD. Others don’t know how to prepare it.
For this reason, people are turning to supplementing omega-3s. Omega-3 supplements typically supply EPA and DHA derived from:
- Fish oil from anchovies or sardines. But they may also be made from other fatty fish like salmon, tuna or pollock.
- Krill oil comes from tiny crustaceans called krill.
- Cod liver oil, as the name implies, is obtained from cod fish liver.
- Algae oil is derived from marine microalgae, making it the only vegan DHA and EPA source.
If you’re thinking of supplementing with omega-3s, here are a few things to know first.
Getty Images
Why We Love Omega-3s
They May Reduce Heart Attack Risk
In addition to lowering blood pressure and triglycerides, omega-3s may also prevent blood clots that can lead to heart attacks. They are so helpful that one meta-analysis of 40 clinical trials found that people who took DHA/EPA supplements were 13% less likely to have a heart attack, and those who did were 35% less likely to die.
They May Improve Brain Function
Your brain is roughly 60% fat, and 10% to 20% of that fat is DHA. There, it fortifies the delicate membranes that protect your brain cells, making it critical for short- and long-term cognitive health. “Observational studies suggest that people whose diets are higher in omega-3 fats have a lower risk of cognitive decline,” says Monica Reinagel, M.S., LDN, CNS. “And there’s limited data to suggest that omega-3 supplementation might also have some beneficial effects.”
“Most people avoid seafood because they don’t like the taste, texture or smell.”
—Valerie Agyeman, RD.
They May Protect Against Depression
While studies have been mixed, there is mounting evidence in the direction of omega-3s and their anti-depressive effects. For example, one review found that studies show a connection between omega-3 intake and lower risk of depression. Researchers believe this is partly due to the gut-brain axis, which refers to the bidirectional communication network linking the intestinal microbial ecosystem with neural, endocrine, and immune pathways that regulate brain function. Essentially, omega-3s help your brain by helping create a healthier gut.
They Might Support Vision
Research reveals that DHA may tame the inflammation that causes dryness and boost tear production for better lubrication. There is also evidence that omega-3s play an important role in the development and protection of the retina, and in the prevention of macular degeneration. And supplementation with omega-3s, especially DHA, may improve visual development in infants and schoolchildren.
They May Promote a Healthy Pregnancy
One study comparing pregnant women who supplemented with omega-3s and those who didn’t suggests that omega-3s may have positive effects in many areas of women’s health, including cardiovascular function, fertility, fetal development and improved pregnancy outcomes.
“EPA and DHA from fish are critical for a mother’s brain and heart health,” says Agyeman. “They also support a baby’s normal brain development, which rapidly accelerates during the last trimester.”
Omega-3 Deficiency
If you’re severely lacking omega-3s in your diet, you may experience the following symptoms:
- rough, scaly skin
- red, swollen, itchy rash
- dry eyes
Changes in hair texture and volume may also occur.
How Much You Need
While the United States doesn’t have a specific total omega-3 recommendation, the European Food Safety Authority recommends consuming 250 mg of EPA plus DHA daily (350 to 450 mg if you are pregnant or nursing). The National Institutes of Health does have an average daily recommended amount for ALA, which is 1.6 grams and 1.1 grams for men and women, respectively.
Food Sources
You’ll find omega-3s in a variety of foods, including:
- Fatty fish: including salmon, tuna, mackerel and sardines
- Nuts and seeds: like walnuts, chia seeds, soybeans, flaxseeds and hemp hearts
- Marine plants: algae, including chlorella and spirulina, and seaweeds
Are Omega-3s Safe for Everyone?
“Omega-3 fatty acids reduce the tendency of blood to form clots, and in some cases, this is desirable,” says Reinagel. “But for someone at risk of excessive bleeding, it might be harmful.” Speak to a healthcare practitioner if you take blood thinners or plan to have surgery or a dental procedure.
There is also evidence linking omega-3 supplementation to a higher risk of atrial fibrillation, a type of irregular heartbeat. This is another reason to discuss supplementation first with a healthcare practitioner.
What to Look for in an Omega-3 Supplement
As of March 2023, the United States doesn’t have an official omega-3 recommendation. According to the Food and Drug Administration, taking up to 5,000 mg daily is safe.
Soft gels are the most popular form of omega-3 supplements. They come in different sizes, so if you aren’t a fan of large pills, you can take several small ones instead. To prevent “fish burps,” look for enteric-coated capsules. “If swallowing pills isn’t your thing, try fish oil liquids or emulsions,” says Elana Natker, RD, director of consumer and health practitioner communications at the Global Organization for EPA & DHA Omega-3s. “Many emulsions are flavored to mask the fish taste, and there are also gummies or soft chews that have a pleasant flavor.”
Since EPA and DHA have slightly different benefits, look for a supplement that contains both. The average omega-3 supplement contains roughly 120 mg of DHA and 180 mg of EPA, although this varies from brand to brand.
Fish oil supplements contain lower levels of mercury, PCBs, dioxins and other environmental contaminants than fresh fish, says Natker. “Plus, manufacturers purify the oil to reduce the level of environmental contaminants,” she says. If you want extra assurance, look for products that have been independently verified and tested for contaminants.
In addition to checking the “best by” date on the package, follow your nose. “Fish oil supplements will naturally smell a bit like fish,” says Natker. “But if it has a bad odor or smells rancid, you should probably toss it.”
Our Expert Take
An omega-3 supplement may make sense if you don’t eat a couple of servings of fish per week, but it won’t provide other nutrients in fish like lean protein, potassium, B vitamins and selenium. So think fish first, supplements second. And be sure to also include nuts and seeds in your diet to get plenty of ALA.
Frequently Asked Questions
-
Is there a best time to take omega-3s?
-
What Is the recommended daily dose for omega-3s?
The European Food Safety Authority recommends consuming 250 mg of EPA plus DHA daily (350 to 450 mg if you are pregnant or nursing). Regarding ALA, the NIH recommends 1.6 grams for men and 1.1 grams for women daily.
-
How do you know if you need to take omega-3s?
You may not need a supplement if you eat two weekly servings of fatty fish. However, if you have heart disease, are pregnant or are vegan, talk to a healthcare practitioner to determine if supplementation is right for you.
-
Who should avoid taking omega-3s?
Because omega-3s reduce the ability of blood to form clots, this could be harmful for those on blood thinners or having surgery. Always discuss taking omega-3 supplements with a healthcare practitioner.
