When are omega-3 supplements worth it – and are food sources of it ever enough?
Omega-3 fatty acids are types of fats that play an important role in the proper functioning of the brain, the retina of the eyes, and other parts of the body.
Omega-3s come in three types: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid), each performing distinct and vital functions. As crucial chemical compounds that support overall health, getting sufficient omega-3 levels is a must. However, since our bodies do not produce omega-3s, we must obtain these essential fatty acids through our diet.
But how do you know if you’re getting enough omega-3s, and is food alone really sufficient to meet your needs? That’s where the question of supplements often comes in. In this article, we’ll explore when omega-3 supplements may be worth considering and whether dietary sources can provide all you need.
What are omega-3s and why do they matter?
You might be wondering what omega-3s really are and how they can support your health. Commonly mentioned in contents about health and nutrition, omega-3s are well-known, and for good reason.
Omega-3 fatty acids are polyunsaturated fats vital for many biological functions. Each type plays a specific role. ALA, for example, is primarily found in plant-based foods and serves as a dietary precursor to EPA and DHA. Meanwhile, EPA is involved in the body’s inflammatory response and may help support mood and heart health. Finally, DHA, a key structural component of the brain and retina, contributes to good cognitive function and vision. Together, these omega-3s also contribute to a wide range of physiological processes that help maintain general well-being.
And since these fatty acids are considered essential nutrients, meaning the body cannot make them on its own, they must be consumed regularly through our diet or through omega 3 food supplements. The quality and source of your omega-3s can influence how well your body uses them.
Proven benefits: what omega-3s do for your body
If you still have questions about how omega-3s contribute to your well-being, exploring current scientific literature may help clear things up. Omega-3s have been studied extensively for their role in supporting long-term health, with research indicating that regular consumption of EPA and DHA may help support cardiovascular function by contributing to healthy triglyceride levels and maintaining proper circulation. Additionally, these fatty acids are also associated with supporting cognitive health, particularly DHA, which is a major structural component of the brain and eyes.
Moreover, omega-3 intake may also support joint comfort and mobility, due to the involvement of these fatty acids in modulating the body’s inflammatory response. Another potential benefit linked to omega-3s is mood regulation, with some studies suggesting that EPA, in particular, may help support mental clarity and emotional well-being. While omega-3s are not a cure for any specific condition, their wide-ranging roles in the body make them a valuable part of a balanced lifestyle.
Omega-3s in your diet: Where to find them
Since omega-3s are obtained through the food you eat, it’s important to consider whether you’re including omega-3-rich foods in your diet. Omega-3s can be found in a variety of foods, though their type and availability vary.
ALA is present in plant-based sources such as flaxseeds, chia seeds, walnuts, and canola oil, which are widely accessible and beneficial, especially for people following vegetarian or vegan diets. However, because ALA must be converted by the body into EPA and DHA to be used effectively — and because this conversion is typically inefficient – relying on ALA alone may not be enough to meet all of the body’s needs for long-chain omega-3s.
On the other hand, foods of marine origin, particularly fatty fish such as salmon, sardines, and mackerel are rich in EPA and DHA. These forms of omega-3 are ready for the body to use, which makes them particularly valuable. Regularly consuming oily fish is often recommended by health organisations as the most effective way to obtain sufficient EPA and DHA. However, not everyone includes fish in their diet, and in those cases, omega-3 intake may fall short.
Are you getting enough omega-3s, and how much do you really need?
Recognising the role and potential benefits of omega-3s is one thing, but you might also want to look into whether you’re getting enough of this key compound in your diet to get the full advantage. While there is no single recommended daily intake of omega-3s that applies to everyone, general guidance suggests aiming for a combined intake of around 250 to 500 milligrams of EPA and DHA per day for adults.
This target can typically be met by consuming two servings of fatty fish per week. However, many people do not meet this guideline, especially those who avoid or do not have access to seafood or have specific dietary restrictions.
Another point to consider is that certain groups may have higher omega-3 needs. Pregnant and breastfeeding individuals, for example, may benefit from increased DHA to support foetal and infant brain development. Also, older adults may require higher omega-3 amounts to maintain cognitive health. But because food labels often do not specify omega-3 content, it can be difficult to estimate your exact intake. Thus, reviewing your weekly food habits and understanding which foods contain meaningful amounts of EPA and DHA is a good place to start.
When supplements might make sense
Considering whether you need omega-3 supplementation primarily depends on your dietary habits and other health factors. For instance, omega-3 supplements may be a practical option for those who do not regularly consume oily fish or who have elevated requirements due to lifestyle or life stage. Moreover, people following plant-based diets may choose algae oil supplements, which area vegan-friendly source of DHA and, in some cases, EPA. As for non-vegan options, fish oil and krill oil are also commonly used and widely available.
When choosing an omega-3 supplement, it’s important to look for products derived from wild-caught fish that are sustainably sourced and certified, as this supports environmental responsibility and ensures a higher-quality product. Additionally, opt for supplements that are third-party tested for purity, freshness, oxidisation levels, and heavy metal contamination, to ensure safety and efficacy.
Overall, supplements can provide a consistent and measurable source of omega-3s, which is especially useful for people who struggle to obtain these fats through food alone. That said, supplements should not be seen as a replacement for a varied and balanced diet. Instead, they may serve to complement a healthy eating pattern and help fill nutritional gaps where necessary.
Indeed, omega-3 fatty acids play a vital role in supporting many aspects of health, from cognitive and cardiovascular function to healthy vision and joint comfort. And while aiming to get the full benefit from omega-3s might be a challenge due to certain limitations, the key is to strike a balance between proper nutrition and appropriate supplementation, taking note to consult a qualified health professional for guidance and reassurance.
