Omega-3 fatty acids are known for supporting heart health and helping calm inflammation, but the body cannot produce enough of these essential fats on its own. That is why it is important to get omega-3s from the foods you eat. The three main forms are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA), which work together to deliver several important health advantages.
1. Heart Health Support
Omega-3s may help protect the heart by lowering inflammation, blood lipid levels, and blood pressure.
They may also improve blood flow, raise high-density lipoprotein (HDL) cholesterol, and help maintain a healthy heart rhythm.
A review of 13 studies published in 2019, involving 127,477 participants, found that EPA and DHA supplements were linked with a significantly lower risk of heart attack, coronary heart disease, overall heart disease, and death from heart disease.
Greater doses appeared to offer more benefit, with 1,000 milligrams per day associated with a 9% lower risk of heart attack and a 7% lower risk of total coronary heart disease.
2. Improved Cognitive Function
Omega-3s are important for brain development and normal brain function. Supplementation has been associated with better memory and attention in children and older adults.
A review published in 2023 found that 43.6% of studies reported positive cognitive results after omega-3 supplementation. Among studies involving older adults with mild cognitive impairment, about 66.7% reported positive findings.
3. Mental Health Benefits
Omega-3s may help ease symptoms of depression. Supplements that contain at least 60% EPA per gram per day have shown the strongest effects.
4. Reduced Inflammation
EPA and DHA help regulate inflammation in the body, and both can lower the levels of certain inflammatory proteins.
Omega-3 supplements may also reduce symptoms in people with inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease (IBD).
5. Fetal Brain Development Support
Omega-3s play a major role in brain development. Experts often advise pregnant people to take omega-3s to help support fetal development.
How to Add More Omega-3s to Your Diet
Omega-3 deficiency is uncommon in the United States, though many people still do not get enough.
Some of the best sources of DHA, EPA, and ALA include:
Seafood is the richest source of EPA and DHA. Small amounts can also be found in foods such as egg yolks and pastured dairy products.
ALA is found mainly in plant-based foods like nuts and seeds, and it is also present in some oils. Certain animal products, including dairy and beef, provide small amounts of ALA as well.
Taking Omega-3 Supplements
Omega-3 supplements are commonly sold in gel-cap form, though liquid and gummy versions are also available.
Most DHA- and EPA-based supplements come from fish or krill. People who follow vegetarian or vegan diets can also find plant-based DHA and EPA options.
If you want a plant-based omega-3 supplement, consider products made with algal oil, which contains DHA and EPA.
Omega-3 supplements can be taken at any time of day, but the body absorbs them best when they are taken with a meal that contains fat.
What Is the Best Dosage?
Recommended amounts of EPA and DHA vary. Most omega-3 supplements provide 500 to 1,200 milligrams of combined EPA and DHA per serving.
People with high triglycerides or inflammatory diseases may benefit from more than 2 grams per day. Lovaza is a prescription fish oil supplement used to lower high triglycerides, and it can be taken as 4 grams a day either all at once or divided into doses.
If you are pregnant or breastfeeding, speak with a doctor about the right amount of omega-3s for you.
Are Omega-3s Safe for Everyone?
Omega-3s are generally considered safe. Still, the Food and Drug Administration (FDA) advises that daily intake of omega-3s should not exceed 3 grams of combined EPA and DHA, with no more than 2 grams per day coming from supplements.
Very high doses may raise the risk of side effects. Large amounts of supplemental EPA and DHA may influence the body's immune and inflammatory responses, and they can also slow blood clotting, which may lead to bleeding.
Omega-3 supplements may also pose risks if you take certain medications. They can interact with anticoagulants such as warfarin, which are used to prevent blood clots. High-dose DHA and EPA supplements may also interact with blood thinners.
Possible Side Effects
Omega-3 supplements are usually well tolerated, but they may cause mild side effects such as:
Diarrhea
Fishy aftertaste
Headache
Heartburn
Nausea
Odorous breath or sweat
Stomach cramps
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