Omega-3 fatty acids are essential fats your body cannot produce on its own — you must get them from food or supplements. They're among the most extensively researched nutrients in human nutrition, with proven benefits for heart health, inflammation, brain function, joint mobility, and body composition.
The Three Types of Omega-3
- EPA (Eicosapentaenoic acid): Found in fatty fish and fish oil. Primary anti-inflammatory omega-3; supports heart health and mood.
- DHA (Docosahexaenoic acid): Found in fatty fish and algae. Critical for brain structure, visual function, and fetal development.
- ALA (Alpha-linolenic acid): Found in plant foods (flaxseed, walnuts, chia). The body converts ALA to EPA/DHA, but conversion rates are very low (5–10% to EPA, <1% to DHA).
Evidence-Backed Benefits
- Cardiovascular health: Reduces triglycerides by 15–30%, lowers blood pressure, reduces platelet aggregation
- Inflammation: EPA competes with arachidonic acid, reducing production of pro-inflammatory eicosanoids
- Brain health: DHA comprises 40% of brain polyunsaturated fatty acids; lower DHA linked to depression and cognitive decline
- Muscle recovery: Reduces exercise-induced DOMS and supports muscle protein synthesis
- Joint health: Reduces joint stiffness and pain in rheumatoid arthritis
Most people consume far more omega-6 (from vegetable oils) than omega-3, creating an inflammatory 15:1 to 20:1 omega-6:omega-3 ratio. The ancestral ratio was closer to 4:1. Increasing omega-3 intake helps correct this imbalance.
Best Food Sources
- Salmon (1,800–2,200 mg EPA+DHA per 100g serving)
- Sardines (1,400 mg per 100g)
- Mackerel (2,600 mg per 100g)
- Herring (1,700 mg per 100g)
- Anchovies (1,400 mg per 100g)
- Oysters (500 mg per 100g)
- Algae oil (plant-based DHA/EPA — ideal for vegans)
Recommended Dosage
For general health: 250–500 mg combined EPA+DHA daily. For therapeutic effects (inflammation, triglycerides): 2,000–4,000 mg EPA+DHA daily, ideally under medical guidance.
When choosing a fish oil supplement, check the actual EPA+DHA content — not just "fish oil." A 1,000 mg capsule often contains only 300 mg of combined EPA+DHA. Look for high-concentration products with at least 60% EPA+DHA.
Build Your Nutrition Plan
Use our macro calculator to create a complete nutrition plan that includes healthy fats in the right quantities.
Open Macro Calculator →The Bottom Line
Eat fatty fish 2–3 times per week, or supplement with 1–3g of high-quality fish oil (or algae oil if plant-based) daily. For most people, this is the highest-value nutritional investment after a solid whole-food diet.