What should you do to increase your omega-3 intake?
Eat fatty fish (salmon, mackerel, sardines, herring) 2-3 times per week. If you don't eat fish, take an algae-based omega-3 supplement providing 250-500mg combined EPA and DHA daily.
The best approach is food-first. A 3.5-ounce serving of salmon provides approximately 2,000mg of EPA+DHA — more than enough to meet daily needs. Other excellent sources include mackerel (2,600mg), sardines (1,400mg), herring (1,700mg), and anchovies (1,300mg). Wild-caught fish generally contains higher omega-3 levels than farmed, though farmed salmon is still an excellent source.
For those who do not eat fish, plant sources like ground flaxseed (2,350mg ALA per tablespoon), chia seeds (5,000mg ALA per ounce), and walnuts (2,570mg ALA per ounce) provide ALA omega-3, though conversion to EPA/DHA is inefficient. Algae-based omega-3 supplements are the best non-fish source of preformed EPA and DHA and are suitable for vegetarians and vegans.
What are omega-3 fatty acids and why do you need them?
Omega-3 fatty acids are essential polyunsaturated fats that your body cannot produce — they must come from food. The three main types are EPA and DHA (from marine sources) and ALA (from plants). They are critical for heart, brain, and immune function.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the biologically active omega-3 forms found in fatty fish and algae. EPA is primarily anti-inflammatory, while DHA is a structural component of brain cell membranes and the retina. ALA (alpha-linolenic acid), found in plant foods, must be converted to EPA and DHA in the body, but this conversion is very inefficient (5-10%).
Omega-3s serve as building blocks for anti-inflammatory signaling molecules (resolvins, protectins, maresins) that help resolve inflammation. They compete with omega-6 fatty acids for the same enzymes — the ratio of omega-6 to omega-3 in the modern Western diet has shifted dramatically from the historical 1:1-4:1 to 15:1-20:1, promoting a chronic pro-inflammatory state (Source: Biomedicine & Pharmacotherapy, 2002).
What does the research say about omega-3s and heart health?
Eating fatty fish 2+ times per week reduces cardiac death risk by 36%. Fish oil supplements significantly reduce triglycerides but have mixed results for preventing cardiovascular events in people without existing heart disease.
The VITAL trial (25,871 participants, 5 years) found that omega-3 supplementation (1g/day) reduced heart attack risk by 28% overall and by 77% among African Americans. However, the STRENGTH trial (13,078 participants) found no significant reduction in cardiovascular events with 4g/day omega-3 supplementation. The discrepancy may relate to study populations, doses, and formulations.
The clearest benefit is for people with existing cardiovascular disease. The REDUCE-IT trial found that icosapent ethyl (prescription EPA, 4g/day) reduced cardiovascular events by 25% in patients with elevated triglycerides who were already on statins. For triglyceride reduction specifically, fish oil supplementation consistently reduces levels by 15-30% in a dose-dependent manner (Source: American Heart Association Scientific Advisory).
Do omega-3s benefit brain health?
DHA makes up 40% of polyunsaturated fatty acids in the brain and is critical for neural function. Evidence supports omega-3 benefits for brain development in infants and modest benefits for cognitive decline prevention in older adults.
During pregnancy and early childhood, DHA is critical for brain and eye development. Maternal DHA supplementation during pregnancy has been associated with improved cognitive development in offspring. The WHO recommends 200-300mg DHA daily during pregnancy and lactation.
For cognitive decline prevention, evidence is promising but not definitive. A meta-analysis of observational studies found that higher fish consumption was associated with a 36% reduced risk of Alzheimer's disease. However, supplementation trials in people already showing cognitive decline have been largely disappointing, suggesting that omega-3s may be more effective for prevention than treatment. For depression, a meta-analysis found that EPA-predominant supplements (at least 60% EPA) at doses of 1-2g/day significantly reduce depressive symptoms.
How do omega-3 supplements compare?
Fish oil, krill oil, and algae oil all provide EPA and DHA but differ in absorption, sustainability, and cost. Check the actual EPA+DHA content per serving rather than total fish oil quantity — a 1,000mg fish oil capsule may contain only 300mg of EPA+DHA.
Standard fish oil provides EPA and DHA in triglyceride or ethyl ester form. High-quality products are molecularly distilled to remove mercury and contaminants. Krill oil provides EPA/DHA in phospholipid form, which some studies suggest has slightly better absorption, though krill oil capsules contain lower total EPA+DHA per pill. Algae-based DHA (and increasingly EPA) supplements offer an ocean-friendly, vegan alternative.
When choosing supplements, look for: third-party testing (USP, NSF, IFOS), EPA+DHA content per serving (not total fish oil), triglyceride form over ethyl ester (better absorption), and proper storage (refrigeration prevents oxidation). Quality varies dramatically between brands. The 'fishy burp' problem usually indicates oxidized (rancid) oil — switch brands if this occurs.
What about mercury and contaminants in fish?
The health benefits of eating fatty fish 2-3 times per week outweigh mercury risks for most people. Choose low-mercury species (salmon, sardines, anchovies, herring) and limit high-mercury fish (swordfish, king mackerel, shark, tilefish).
A comprehensive risk-benefit analysis in JAMA found that the cardiovascular benefits of regular fish consumption far outweigh the risks from contaminants for the general adult population. Mercury risk is primarily a concern for pregnant women and young children, who should follow FDA guidelines limiting intake to 2-3 servings per week of low-mercury fish.
The fish with the best omega-3 to mercury ratio are small, oily species: sardines, anchovies, herring, and wild salmon. These fish are lower on the food chain, accumulating less mercury. Canned light tuna has lower mercury than albacore tuna. Fish oil supplements are generally very low in mercury and contaminants when properly purified and tested.
