DrFeb
Health Guide

Omega-3

Omega-3 fatty acids are essential fats, meaning our bodies cannot make them from scratch—we *must* get them from food. Think of them as premium fuel for your cells. There are three main types: ALA (found in plants), EPA, and DHA (found mostly in marine life). While ALA is good, EPA and DHA are the heavy lifters, directly reducing inflammation and supporting brain and heart health. If you want to improve your mood, protect your heart, and keep your joints happy, Omega-3s are a non-negotiable part of a healthy diet.
Evidence BasedDietary Supplement
Omega-3
VERIFIED SOURCE

Bio-Activity Analysis

Omega-3 Bioavailability by Source

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Absorption Efficiency (%)
Source Type →

Health Benefits & Sources

Why You Need It

  • Heart Health: Lowers triglycerides and reduces the risk of heart disease.
  • Brain Power: DHA is a major structural component of the brain; it improves memory and may lower Alzheimer's risk.
  • Fights Inflammation: Acts as a natural anti-inflammatory, helping with joint pain and autoimmune conditions.
  • Mental Boost: Linked to lower rates of depression and anxiety.

Deep Dive

Omega-3s work by integrating into your cell membranes, making them more fluid and receptive to health signals. This 'fluidity' is crucial for your heart to pump efficiently and for your brain cells to communicate clearly. The most potent form, DHA, is found in high concentrations in the retina and brain cortex. Most people get too many Omega-6s (from processed oils) and not enough Omega-3s, creating an inflammatory imbalance. Boosting your intake restores this balance.

Natural Food Sources

While supplements are popular, whole foods provide a synergistic matrix of nutrients.

FoodAmount% DV (for EPA/DHA)
Mackerel3.5 oz>200%
Salmon3.5 oz>100%
Cod Liver Oil1 Tbsp>100%
Herring3.5 oz>100%
Sardines3.5 oz>50%

Supplementation

When to take it: If you do not eat fatty fish 2-3 times a week, a supplement is highly recommended. Dosage: General health guidelines suggest 250–500 mg combined EPA and DHA daily. For high triglycerides, doctors may prescribe up to 4,000 mg daily. Look for third-party tested brands to ensure purity.

Top Food Sources

Salmon
1.5g+ per 3oz serving
Walnuts
2.5g ALA per handful
Chia Seeds
5g ALA per 2 Tbsp
Sardines
1.2g per 3oz serving
Flaxseed Oil
7g ALA per Tbsp

Frequently Asked Questions

Flaxseed contains ALA, which the body must convert to EPA/DHA. This conversion is very inefficient (often less than 5%). For direct benefits, marine sources (fish or algae) are superior.
Yes! Look for **Algae Oil**. It is the plant source where fish get their Omega-3s, and it provides DHA and EPA directly without the fish.
Heat can degrade them slightly, especially deep frying. Steaming, baking, or poaching preserves the most. If frying, use stable oils like avocado oil.
Check for third-party certifications like IFOS (International Fish Oil Standards) or NSF. Also, ensure the label lists the specific amounts of EPA and DHA, not just total fish oil.

Safety & Side Effects

Omega-3s are generally very safe for most adults.

Side Effects: High doses (>3g) may cause 'fishy burps,' loose stools, or nosebleeds.

Interactions:

  • Blood Thinners: High doses can act as a blood thinner. If you take warfarin (Coumadin) or aspirin, consult your doctor.
  • Allergies: Avoid if you have a severe fish or shellfish allergy.
  • Surgery: Stop taking high doses 2 weeks before surgery.

Scientific References

  • [1]Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events.
  • [2]Brenna, J. T. (2002). Efficiency of conversion of alpha-linolenic acid to long-chain n-3 fatty acids in man.
  • [3]Su, K. P., et al. (2014). Omega-3 fatty acids for major depressive disorder.