Despite being one of the most researched nutrients in modern nutrition science, Omega-3 fatty acids remain one of the most common deficiencies in the Western diet. Here's what you need to know about these essential fats.
What Are Omega-3 Fatty Acids?
Omega-3s are polyunsaturated fats that your body cannot produce on its own—you must get them from food or supplements. The three main types are:
- EPA (Eicosapentaenoic acid) – Found in fatty fish, supports heart and joint health
- DHA (Docosahexaenoic acid) – Critical for brain and eye development
- ALA (Alpha-linolenic acid) – Plant-based, found in flaxseed, chia, and walnuts
The Science-Backed Benefits
Brain Health & Cognitive Function
DHA makes up 40% of the polyunsaturated fats in your brain. Studies show adequate Omega-3 intake is associated with reduced risk of cognitive decline and may help manage symptoms of depression and anxiety.
Heart Health
The American Heart Association recommends eating fatty fish at least twice weekly. Omega-3s help lower triglycerides, reduce blood pressure, and decrease the risk of irregular heartbeat.
Inflammation Reduction
Chronic inflammation is linked to virtually every major disease. EPA and DHA produce anti-inflammatory compounds called resolvins and protectins that help your body resolve inflammation naturally.
Are You Getting Enough?
Most Americans consume a ratio of Omega-6 to Omega-3 of about 15:1. The optimal ratio is closer to 4:1 or lower. Signs of deficiency include dry skin, brittle nails, poor concentration, and joint discomfort.
Best Sources
Food sources: Wild-caught salmon, sardines, mackerel, anchovies, walnuts, chia seeds, flaxseed
Supplements: Fish oil, krill oil, algae-based DHA (vegan option)
When choosing supplements, look for third-party tested products that are purified to remove heavy metals and PCBs.