Omega-3 Fatty Acids: What They Do and How to Get Enough

Omega-3 fatty acids help your heart, brain, and joints. They reduce inflammation, support mood, and can lower triglycerides. Not all omega-3s are the same. EPA and DHA come from fish and algae. ALA comes from plants like flax, chia, and walnuts.

How much do you need? For general health, experts often recommend about 250–500 mg combined EPA and DHA daily. Some conditions need more, like high triglycerides where doses can reach 2000 mg or higher under medical supervision. If you eat fatty fish twice a week, you likely meet basic needs.

Best Food Sources

Fatty fish such as salmon, mackerel, sardines, and herring are the easiest sources of EPA and DHA. Canned light tuna and trout also count. For plant-based eaters, flaxseed, chia seeds, hemp seeds, and walnuts give ALA. Remember the body must convert ALA into EPA and DHA, and that conversion is limited.

Choosing Supplements

If you don’t eat enough fish, a supplement can help. Fish oil capsules are common. Look for products that list EPA and DHA amounts, not just total oil. Algal oil is a good vegan option and provides direct DHA and some EPA. Check for third‑party testing and freshness; a fishy smell or taste can mean oxidation.

Safety notes matter. High doses can thin blood, so tell your doctor if you take blood thinners or have surgery planned. People with seafood allergies should prefer algal supplements. Quality varies. Choose brands that show purity tests for heavy metals and PCBs.

How to read labels: find the milligrams of EPA and DHA per serving. A product might say 1000 mg fish oil but only provide 300 mg combined EPA+DHA. For heart health aim for at least 500 mg combined daily unless advised differently.

Signs you might lack omega-3s include dry skin, brittle hair, mood swings, and joint stiffness. These signs are not specific, but improving dietary omega‑3s often helps. Track changes over a few weeks to see benefits.

Combine omega-3s with a healthy diet. Eating vegetables, whole grains, and nuts plus regular physical activity boosts results. Avoid seeing omega-3s as a cure-all; they are one piece of a healthy lifestyle.

Want a quick plan? Eat two servings of fatty fish weekly, or take a supplement with at least 500 mg combined EPA+DHA each day. If you have a medical condition, ask your healthcare provider about higher doses and safe monitoring.

Pregnant and breastfeeding people should choose DHA-focused supplements or talk to their doctor. DHA supports fetal brain development and is often recommended during pregnancy. Also watch for combined supplements that include vitamin A if you are pregnant, because high vitamin A can be risky. Store oils in a cool dark place and check expiration dates. If you notice digestive upset, try taking the supplement with food or split the dose. Small burps with fish taste are common but should not be severe.

Start small, track effects, and ask your clinician any questions as needed today.