Omega-3: When to Supplement and What Are Their Benefits

Omega-3s are a group of essential fatty acids that play an important role in our health. Our bodies cannot produce them on their own, so we need to get them through our diet. They are especially known for their beneficial properties, such as protecting the heart and reducing inflammation. They’re a clear example from nature that not all fats are created equal, even though fats are often limited because of their high calorie content. Foods rich in omega-3 fatty acids are a real gift to our body, as they perform multiple roles, offering a range of benefits both physically and mentally.

The three main forms of omega-3s are:

Alpha-linolenic acid (ALA): Found mainly in plant sources like flaxseeds, hemp oil, walnuts, and canola oil. The body can convert small amounts of ALA into other forms of omega-3, but this conversion is not very efficient.

Eicosapentaenoic acid (EPA): Found mainly in fatty fish, it helps reduce inflammation and protect the heart.

Docosahexaenoic acid (DHA): Also found in fatty fish and seafood, it is essential for brain, eye, and nervous system health.

Overall, omega-3s contribute to reducing chronic inflammation, support cardiovascular health, and are involved in many vital body functions. Consuming omega-3-rich foods or taking EPA and DHA supplements when necessary is important for maintaining good health.

Omega-3 and Dietary Sources: The Richest Ones & Tips for Balancing Omega-3-6-9

Animal-based sources of omega-3 (EPA & DHA – the more bioactive forms):
Fatty fish such as salmon, sardines, mackerel, anchovies, and tuna are the primary dietary sources of EPA and DHA. A serving (~85 grams) can provide 1 to 2 grams of these two fatty acids.
Additionally, fish oil and krill oil supplements are convenient and concentrated sources of intake.

Plant-based sources of omega-3 (ALA – less bioactive form):
Flaxseeds and flaxseed oil (which contain about 50% ALA), chia seeds (up to 59%), walnuts, hemp oil (~19%), as well as soybean oil and canola oil provide the plant form of ALA. However, the conversion of ALA to EPA and DHA in the body is limited.

Plant-based DHA (ideal for vegans):
Microalgae oil is a unique plant source of DHA and a smaller amount of EPA, without the need to consume marine animal products.

Why Is Balance Important?

Omega-3 fatty acids are true “guardians” of our heart, helping to reduce inflammation and supporting brain function. On the other hand, omega-6 fatty acids (found in oils like sunflower and soybean oil) are also useful, but if consumed in very high amounts over long periods, they may be involved in pathways leading to chronic inflammation in our body.

Omega-9 fatty acids, present in olive oil, avocado, and nuts, are beneficial too, but our body can produce them on its own, so it’s not as essential to get them from our diet.

The balance between omega-6 and omega-3 is the “key.”
Although there is no official dietary recommendation from international organizations for the exact omega-6 to omega-3 ratio, many studies suggest ratios between 1:1 and 4:1 as closer to the evolutionary natural standard. In the modern Western diet, this ratio often reaches or exceeds 15:1, which has been linked to an increased risk of chronic inflammation, heart disease, and other metabolic disorders.

Instead of drastically reducing omega-6 intake (especially when it comes from quality, minimally processed vegetable oils), the current recommended approach is to increase omega-3 intake to achieve a better balance.

Tips for Maintaining Balance:

• Aim to eat oily fish like salmon, sardines, and mackerel 2–3 times a week to ensure a good intake of EPA and DHA.
• Add plant-based sources of ALA to your diet, such as chia seeds, flaxseeds, walnuts, and hemp seeds.
• Choose olive oil over vegetable oils when cooking or dressing salads.
• Cut back on processed vegetable oils, which are often hidden in packaged and fast foods.

Omega-3 and Healthy Intake: What’s the Right Dosage and When Do You Need a Supplement?

For most healthy adults, the ideal daily intake of omega-3s (EPA and DHA) is around 250 to 500 mg, which is enough to support heart health and help reduce inflammation.
If your diet lacks adequate sources of omega-3, you may not be meeting your needs. Ιn this case, a supplement can be a useful option. In certain situations such as elevated blood triglycerides, cardiovascular or mental health conditions, or a family history of these beneficial dosages can range from 1 to 3 grams of EPA & DHA per day, always under the guidance of your doctor.

Taking an omega-3 supplement may be necessary when:

• You don’t eat oily fish regularly (at least 1–2 times a week).
• Your diet is high in processed or convenience foods.
• You’re going through a demanding study period or intense mental work.
• You have cardiovascular disease or are at increased cardiovascular risk.
• You suffer from inflammatory conditions such as rheumatoid arthritis.
• You’re experiencing mental health challenges (e.g. depression), where EPA/DHA may offer support.
• You’re pregnant, as omega-3 plays a key role in fetal brain and vision development.

Omega-3: Potential Side Effects & Precautions

Omega-3 supplements are generally safe for most people. However, in rare cases, some side effects may occur:

• Diarrhoea
• Nausea
• Stomach discomfort
• Changes in taste
• Increased bleeding tendency
• If you have a known allergy to fish, shellfish or molluscs, it’s essential to consult your doctor before taking any omega-3 supplement.

At high doses, these side effects are typically mild and temporary. However, if you have a family history of cardiovascular disease or are on anticoagulant medication, it’s important to take omega-3 under medical supervision. A healthcare professional can guide you on the right duration and safe, effective dosage of EPA & DHA tailored to your needs.

The Many Benefits of Omega-3 for the Body

Omega-3 fatty acids are like small heroes for our body—essential and valuable at every stage of life, as they support nearly all key functions that promote overall health. In a nutshell:

• Support heart health: They help improve lipid profiles and reduce the risk of arrhythmias.
• Have anti-inflammatory properties: They reduce chronic inflammation, which is linked to an increased risk of many chronic diseases.
• Improve brain function and mood: Omega-3s enhance cognitive performance and memory, and contribute to the prevention and management of mental health disorders, including depression.
• Crucial for brain and vision development: During pregnancy and early life, they are vital for the healthy development of the nervous system and eyesight.
• Promote healthy skin: They support skin hydration and renewal, helping reduce dryness and sensitivity.
• Strengthen the immune system: They boost the body’s defenses against inflammatory and other health conditions.
• Indirectly support metabolic function: By helping regulate insulin resistance more effectively.
• Benefit bone health: They promote bone strength and may help reduce the risk of osteoporosis.
• Support eye and nervous system health: Beyond fetal development, they continue to protect the nervous system throughout all stages of life.

Conclusion

Omega-3s are the small daily “dose” of care our body needs at every stage of life. From supporting fetal development in the womb, to enhancing learning in children and boosting energy levels in adults, all the way to maintaining heart and vascular health and helping preserve cognitive function in middle and older age omega-3s are essential allies.
With a balanced intake of omega-3 fatty acids, we help keep our body strong, our mind sharp, and our heart healthy living each moment with vitality and well-being.

Scientific References

Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.

Chang, J. P.-C., Tseng, P.-T., Zeng, B.-S., Chang, C.-H., Su, H., Chou, P.-H., & Su, K.-P. (2023). Safety of supplementation of omega-3 polyunsaturated fatty acids: A systematic review and meta-analysis of randomized controlled trials. Advances in Nutrition, 14(6), 1326–1336.

Gould, J. F., Smithers, L. G., & Makrides, M. (2013). The effect of maternal omega-3 (n-3) LCPUFA supplementation during pregnancy on early childhood cognitive and visual development: A systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 97(3), 531–544.

Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., Drago, F., & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis of randomized clinical trials. PLoS ONE, 9(5), e96905.

Office of Dietary Supplements. (2023). Omega-3 fatty acids: Fact sheet for health professionals. National Institutes of Health, U.S. Department of Health and Human Services.

Simopoulos, A. P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 233(6), 674–688.

Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7.

Xu, Y., Wu, L., Wang, C., & Tang, X. (2024). Dietary omega-6/omega-3 polyunsaturated fatty acid ratio and risk of all-cause and cardiovascular mortality: A large prospective cohort study. Nutrients, 16(4), 815.