Omega-3: Your Essential Guide to Heart, Brain, and Overall Health

Last updated: September 26, 2025

In the vast world of nutrition and health, certain nutrients stand out for their fundamental role and near-universal benefits. Among them, omega-3 fatty acids occupy a prominent place. Often referred to as "healthy fats," these compounds are much more than just calories; they are essential builders of our cells and key regulators of numerous biological processes, from heart function to mental clarity.

Long underestimated, Omega-3s are now at the heart of much scientific research, revealing their profound impact on our overall well-being. Yet, despite their recognized importance, a large portion of the world's population does not consume enough of them, or does not maintain an adequate balance with other types of fats.

This article aims to demystify omega-3 fatty acids. We'll explore their nature, their different types, and the mechanisms by which they exert their multiple benefits on cardiovascular, brain, and ocular health, and inflammation management. We'll also guide you through the best food sources, the criteria for choosing quality supplements, and the precautions to take to effectively integrate them into your daily life. Get ready to discover how these essential fats can transform your health from the inside out.

1) What are Omega-3s? Types and Essential Role

Omega-3 fatty acids are a class of polyunsaturated fats (PUFAs) characterized by the presence of a double bond at the third carbon atom from the methyl end of the fatty acid chain [1, 2]. They are considered essential fatty acids because the human body is unable to synthesize them de novo and must therefore obtain them through diet [3].

Composition and Main Types

Three main types of Omega-3 fatty acids are crucial for human health:

  • Alpha-Linolenic Acid (ALA): This is an 18-carbon fatty acid, found primarily in plant sources. ALA is the parent omega-3, from which the body can synthesize longer-chain omega-3s (EPA and DHA), although the efficiency of this conversion is limited, especially for DHA [4, 5].
  • Eicosapentaenoic acid (EPA): A 20-carbon long-chain PUFA. EPA is directly involved in the production of eicosanoids, signaling molecules that play a key role in regulating inflammation and other physiological processes [6].
  • Docosahexaenoic acid (DHA): A 22-carbon long-chain PUFA. DHA is a major structural component of cell membranes, particularly abundant in the brain, retina, and testes [7, 8].

Essential Roles in Human Health

Omega-3 fatty acids, specifically EPA and DHA, are integrated into various aspects of human physiology and health. They become incorporated into cell membranes, influencing membrane fluidity, receptor function, and cell signaling [9]. Their essential roles include:

  • Major Structural Components: DHA is a critical structural component of the brain and retina, essential for neurodevelopment and visual function throughout life [7, 8].
  • Signaling Molecule Precursors: EPA and DHA serve as precursors for the synthesis of specialized pro-resolving mediators (SPMs), such as resolvins, protectins, and maresins, which play a key role in the resolution of inflammation [10].
  • Cardiovascular Health: Omega-3s have beneficial properties for cardiovascular health, including reducing triglyceride levels, blood pressure and the risk of arrhythmias [11, 12].
  • Brain Function: Ingestion of Omega-3 fatty acids, particularly DHA, is associated with improved learning, memory, cognitive well-being, and cerebral blood flow [13].
  • Anti-inflammatory processes: They are able to partially inhibit many aspects of inflammation, including leukocyte chemotaxis and the expression of adhesion molecules [10].

Maintaining an adequate intake of Omega-3 fatty acids is crucial for overall health, with the ratio of Omega-6 to Omega-3 fatty acids also being an important consideration for optimal physiological balance [14, 15].

References

[1] Krupa, K.N., & Singh, P. (2024). Omega-3 Fatty Acids. In: StatPearls . Stat Pearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314/
[2] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Health Professional Fact Sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[3] Linus Pauling Institute. (nd). Essential Fatty Acids. Retrieved from https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
[4] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Consumer. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
[5] Calder, P. C. (2023). Do Endogenously Produced and Dietary ω-3 Fatty Acids Have a Therapeutic Role in Inflammatory Bowel Disease? Nutrients , 15(9), 2154. https://pmc.ncbi.nlm.nih.gov/articles/PMC10165544/
[6] Swanson, D., et al. (2012). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition , 3(1), 1–7. https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/
[7] Carlson, SJ, et al. (2013). The role of the ω-3 fatty acid DHA in the human life cycle. Prostaglandins, Leukotrienes and Essential Fatty Acids , 88(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/23192455/
[8] Dighriri, IM, et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Health: A Systematic Review. Nutrients , 14(21), 4618. https://pubmed.ncbi.nlm.nih.gov/36381743/
[9] SanGiovanni, JP, & Chew, EY (2005). The role of omega-3 long-chain polyunsaturated fatty acids in health and disease. Progress in Retinal and Eye Research , 24(1), 87–138. https://pubmed.ncbi.nlm.nih.gov/15555528/
[10] Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes. Nutrients , 9(10), 1079. https://pubmed.ncbi.nlm.nih.gov/28900017/
[11] Sherratt, SCR, et al. (2024). Do patients benefit from omega-3 fatty acids? Journal of the American College of Cardiology , 83(3), 270–272. https://pubmed.ncbi.nlm.nih.gov/38252923/
[12] Torrissen, M., et al. (2025). Global variations in omega-3 fatty acid status and their implications for health. The Lancet Global Health , 13(1), e11–e12. https://pmc.ncbi.nlm.nih.gov/articles/PMC12335782/
[13] Dighriri, IM, et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Health: A Systematic Review. Nutrients , 14(21), 4618. https://pubmed.ncbi.nlm.nih.gov/36381743/
[14] Saini, RK, & Keum, YS (2018). Omega-3 and omega-6 polyunsaturated fatty acids: Dietary sources, metabolism, and health implications. Critical Reviews in Food Science and Nutrition , 58(16), 2707–2721. https://pubmed.ncbi.nlm.nih.gov/29715470/
[15] Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy , 56(8), 365–379. https://pubmed.ncbi.nlm.nih.gov/12442909/

2) The Scientifically Proven Benefits of Omega-3

Scientific research has highlighted a multitude of benefits associated with adequate consumption of omega-3 fatty acids. These positive effects are manifested across various body systems, highlighting their essential role in maintaining optimal health.

2.1) Cardiovascular Health

Omega-3 fatty acids are widely recognized for their protective effects on the cardiovascular system. Research has shown that they can significantly reduce the risk of cardiovascular disease and improve various markers of heart health [16, 17].

  • Triglyceride Reduction: Omega-3s, especially EPA and DHA, are very effective in lowering blood triglyceride levels, a major risk factor for heart disease [18, 19]. Doses of 4 g/day of EPA+DHA can reduce triglycerides by ≥30% [20].
  • Blood Pressure Reduction: Omega-3 supplementation may result in a small but significant decrease in blood pressure, especially in hypertensive individuals [21, 22].
  • Prevention of Arrhythmias: Omega-3s have been shown to reduce the risk of sudden death caused by cardiac arrhythmias [17]. EPA, in particular, has been associated with a more pronounced reduction in major cardiovascular events [23, 24].
  • Improved Endothelial Function: They help improve the function of endothelial cells that line blood vessels, thus promoting better vascular elasticity and healthy blood circulation [16].
  • Anti-inflammatory Effects: Omega-3s have anti-inflammatory properties that can reduce chronic inflammation, a key factor in the development of atherosclerosis [10].

It is important to note that EPA-only formulations (such as icosapent ethyl) have shown greater cardiovascular benefits than EPA/DHA combinations in some studies, suggesting distinct effects for each type of Omega-3 [23, 25].

2.2) Brain and Cognitive Health

Omega-3s, particularly DHA, are essential components of brain cell membranes and play a crucial role in cognitive development and functioning throughout life [7, 8].

  • Brain Development (Fetus and Children): DHA is vital for fetal and infant neurodevelopment. Omega-3 supplementation during pregnancy and breastfeeding may have a positive impact on child neurodevelopment and cognition [26, 27].
  • Cognitive Function in Adults: In adults, Omega-3 intake is associated with improved learning, memory, cognitive well-being, and cerebral blood flow [8, 28]. Higher Omega-3 levels are linked to better memory and processing speed in healthy older adults [29].
  • Prevention of Cognitive Decline: Prospective studies and meta-analyses suggest that Omega-3 intake (via fish or supplements) is associated with a reduction in the development of mild cognitive decline and may support cognitive function in older adults [30, 31].
  • Mood Support: Omega-3s, particularly EPA, have shown beneficial effects on mood and may be useful in managing symptoms of depression and anxiety, by modulating inflammatory processes and neurotransmission [32, 33].

2.3) Reduction of Inflammation

Omega-3s are well known for their potent anti-inflammatory properties. They act by modulating the production of pro-inflammatory molecules and promoting the synthesis of pro-resolving mediators of inflammation [10, 34].

  • Mechanisms of Action: EPA and DHA are precursors of resolvins, protectins and maresins, molecules that actively participate in the resolution of inflammatory processes [35]. They can also inhibit the expression of adhesion molecules and leukocyte chemotaxis, thus reducing the inflammatory response [10].
  • Benefits for Chronic Inflammatory Diseases: Due to their anti-inflammatory effects, Omega-3s may be useful in the management of various inflammatory and autoimmune diseases, such as rheumatoid arthritis, inflammatory bowel disease, and lupus [36, 37].
  • Inflammation Markers: Omega-3 supplementation has been shown to reduce concentrations of inflammatory markers such as C-reactive protein (CRP), TNF-α, and IL-6 [38].

2.4) Eye Health

DHA is a major structural component of the retina, and Omega-3 plays a crucial role in maintaining eye health throughout life [7, 39].

  • Prevention of Age-Related Macular Degeneration (AMD): Omega-3, particularly DHA, may have a protective role against AMD, a major cause of vision loss in older adults [39, 40].
  • Dry Eye Syndrome: Omega-3 supplementation, particularly with high doses of EPA, has been shown to be effective in reducing the symptoms and signs of dry eye syndrome by improving tear film quality and reducing ocular surface inflammation [41, 42, 43].

2.5) Other Benefits

Omega-3s have also been studied for their potential role in other areas of health:

  • Skin Health: Omega-3s can contribute to skin health by reducing inflammation, improving hydration, and protecting against UV damage. They have shown benefits in the treatment of dermatological conditions such as psoriasis, atopic dermatitis, and acne [44, 45, 46].
  • Allergies: The role of Omega-3 in the prevention and treatment of allergies is an active area of ​​research. Although the evidence is sometimes mixed, some results suggest a potential for reducing allergic symptoms, including asthma and allergic rhinitis, due to their anti-inflammatory properties [47, 48, 49].
  • Weight Management: Although Omega-3s are not a magic bullet for weight loss, some studies suggest they may aid weight management by mitigating future weight gain and influencing lipid metabolism. However, the evidence regarding direct weight loss is often inconclusive [50, 51, 52].

References

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[17] Jain, AP, et al. (2015). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology , 65(15), 1583–1585. https://pubmed.ncbi.nlm.nih.gov/25720716/
[18] Mayo Clinic. (nd). Fish oil. Retrieved from https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
[19] Cleveland Clinic. (nd). Omega-3 Fatty Acids & the Important Role They Play. Retrieved from https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[20] Skulas-Ray, AC, et al. (2019). Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation , 140(12), e673–e691. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709
[21] Naini, AE, et al. (2015). Effect of Omega-3 fatty acids on blood pressure and serum lipids in patients undergoing peritoneal dialysis. Nephro-Urology Monthly , 7(4), e29393. https://pmc.ncbi.nlm.nih.gov/articles/PMC4548432/
[22] Mori, T.A., & Burke, V. (2009). Omega-3 polyunsaturated fatty acids: their potential role in blood pressure prevention and management. Current Vascular Pharmacology , 7(3), 304–316. https://www.benthamdirect.com/content/journals/cvp/10.2174/157016109788340659
[23] Sherratt, SCR, et al. (2024). Do patients benefit from omega-3 fatty acids? Journal of the American College of Cardiology , 83(3), 270–272. https://pubmed.ncbi.nlm.nih.gov/38252923/
[24] Khan, SU, et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. European Heart Journal - Cardiovascular Pharmacotherapy , 7(6), 519–527. https://pubmed.ncbi.nlm.nih.gov/34505026/
[25] Toth, PP, & Maki, KC (2022). Differentiating EPA from EPA/DHA in cardiovascular risk reduction. Journal of Clinical Lipidology , 16(2), 147–156. https://pmc.ncbi.nlm.nih.gov/articles/PMC10978325/
[26] Sherzai, D., et al. (2023). A Systematic Review of Omega-3 Fatty Acid Consumption and Cognitive Outcomes in Neurodevelopment. American Journal of Lifestyle Medicine , 17(1), 86–100. https://pubmed.ncbi.nlm.nih.gov/37711355
[27] Campoy, C., et al. (2012). Omega 3 fatty acids on child growth, visual acuity and neurodevelopment. British Journal of Nutrition , 107(S2), S115–S130. https://pubmed.ncbi.nlm.nih.gov/22591907/
[28] Dighriri, IM, et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Health: A Systematic Review. Nutrients , 14(21), 4618. https://pubmed.ncbi.nlm.nih.gov/36381743/
[29] Loong, S., et al. (2023). Omega-3 Fatty Acids, Cognition, and Brain Volume in Healthy Older Adults: An Exploratory Study. Nutrients , 15(19), 4247. https://pubmed.ncbi.nlm.nih.gov/37759879/
[30] Welty, F. K. (2023). Omega-3 fatty acids and cognitive function. Current Opinion in Lipidology , 34(1), 47–53. https://pubmed.ncbi.nlm.nih.gov/36637075/
[31] Patan, MJ, et al. (2021). Supplementation with oil rich in eicosapentaenoic acid, but not docosahexaenoic acid, improved global cognitive function in healthy young adults. Journal of Nutritional Biochemistry , 94, 108731. https://pubmed.ncbi.nlm.nih.gov/34113957/
[32] Kidd, P. M. (2007). Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural/functional synergies with cell membrane phospholipids. Alternative Medicine Review , 12(3), 207–227. https://pubmed.ncbi.nlm.nih.gov/18072818/
[33] Ziaei, S., et al. (2024). A systematic review and meta-analysis of the omega-3 fatty acids effect on brain-derived neurotrophic factor. Journal of Affective Disorders , 347, 241–251. https://pubmed.ncbi.nlm.nih.gov/37589276/
[34] Poggioli, R., et al. (2023). Modulation of inflammation and immunity by omega-3 fatty acids. Frontiers in Immunology , 14, 1269300. https://pubmed.ncbi.nlm.nih.gov/37606147/
[35] Crupi, R., et al. (2022). Role of EPA in Inflammation: Mechanisms, Effects, and Clinical Implications. International Journal of Molecular Sciences , 23(6), 3291. https://pmc.ncbi.nlm.nih.gov/articles/PMC8961629/
[36] Simopoulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition , 21(6), 495–505. https://pubmed.ncbi.nlm.nih.gov/12480795/
[37] Zivkovic, AM, et al. (2011). Dietary omega-3 fatty acids help in the modulation of inflammation and immunity. Current Opinion in Clinical Nutrition and Metabolic Care , 14(2), 129–136. https://pmc.ncbi.nlm.nih.gov/articles/PMC4030645/
[38] Kavyani, Z., et al. (2022). Efficacy of the omega-3 fatty acids supplementation on inflammatory markers: An umbrella meta-analysis. Complementary Therapies in Medicine , 70, 102854. https://pubmed.ncbi.nlm.nih.gov/35914448/
[39] SanGiovanni, JP, & Chew, EY (2005). The role of omega-3 long-chain polyunsaturated fatty acids in health and disease. Progress in Retinal and Eye Research , 24(1), 87–138. https://pubmed.ncbi.nlm.nih.gov/15555528/
[40] Hodge, W., et al. (2005). Effects of omega-3 fatty acids on eye health. Evidence Report/Technology Assessment (Summary) , (117), 1–10. https://pubmed.ncbi.nlm.nih.gov/16111433/
[41] Wang, WX, et al. (2023). Efficacy of Omega-3 Intake in Managing Dry Eye Disease. Nutrients , 15(23), 4930. https://pubmed.ncbi.nlm.nih.gov/38002640/
[42] Giannaccare, G., et al. (2019). Efficacy of Omega-3 Fatty Acid Supplementation for Treatment of Dry Eye Disease: A Meta-Analysis of Randomized Clinical Trials. Cornea , 38(5), 565–573. https://pubmed.ncbi.nlm.nih.gov/30702470/
[43] Jo, YJ, & Lee, JS (2021). Effects of dietary high dose DHA omega-3 supplement in dry eye with meibomian gland dysfunction. International Journal of Ophthalmology , 14(11), 1705–1710. https://pmc.ncbi.nlm.nih.gov/articles/PMC8569578/
[44] Thomsen, B.J., et al. (2020). The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review. Journal of Cutaneous Medicine and Surgery , 24(4), 400–411. https://pubmed.ncbi.nlm.nih.gov/32463305/
[45] Sawada, Y., et al. (2021). Omega 3 Fatty Acid and Skin Diseases. International Journal of Molecular Sciences , 22(4), 1779. https://pmc.ncbi.nlm.nih.gov/articles/PMC7892455/
[46] Mateu-Arrom, L., et al. (2025). Therapeutic Benefits of Topical Omega-3 Polyunsaturated Fatty Acids in Skin Diseases and Cosmetics: An Updated Systematic Review. Journal of Cosmetic Dermatology , 24(1), 10–20. https://pubmed.ncbi.nlm.nih.gov/40616290/
[47] Miyata, J., & Arita, M. (2015). Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases. Allergology International , 64(1), 23–29. https://pubmed.ncbi.nlm.nih.gov/25572556/
[48] ​​Anandan, C., et al. (2009). Omega 3 and 6 oils for primary prevention of allergic disease. Cochrane Database of Systematic Reviews , (1), CD001431. https://pubmed.ncbi.nlm.nih.gov/19392990/
[49] Luo, C., et al. (2022). The Efficacy and Safety of Probiotics for Allergic Rhinitis: A Systematic Review and Meta-Analysis. Frontiers in Immunology , 13, 848279. https://pubmed.ncbi.nlm.nih.gov/35663980/
[50] Salman, HB, et al. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in obese or overweight individuals: A systematic review and meta-analysis. Obesity Reviews , 23(8), e13466. https://pubmed.ncbi.nlm.nih.gov/35815739/
[51] Albracht-Schulte, K., et al. (2018). Omega-3 fatty acids in obesity and metabolic syndrome. Journal of Nutritional Biochemistry , 56, 1–16. https://pubmed.ncbi.nlm.nih.gov/29621669/
[52] Delpino, FM, et al. (2021). Effects of omega-3 supplementation on body weight and body fat: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN , 44, 110–118. https://pubmed.ncbi.nlm.nih.gov/34330455/

3) Food Sources of Omega-3: Where to Find Them?

To fully benefit from the benefits of Omega-3, it is essential to know the best food sources and to regularly incorporate them into your diet. Sources vary depending on the type of Omega-3 they provide.

3.1) Sources of EPA and DHA (Marine Sources)

EPA and DHA fatty acids, the forms most directly usable by the body, are found mainly in seafood. These sources are crucial because the conversion of ALA to EPA and DHA is often insufficient to cover optimal needs [57, 58].

  • Oily Fish: Salmon, mackerel, sardines, herring, trout, and tuna are excellent sources of EPA and DHA. The content varies depending on the species, the fish's diet, and its origin (wild or farmed) [53, 54].
  • Fish and Krill Oils: These oils are concentrates of EPA and DHA and are often used in supplement form. Krill oil also contains phospholipids that may improve the absorption of Omega-3s [53].
  • Seafood: Oysters, mussels, and other seafood can also contribute to EPA and DHA intake [54].
  • Algae: For vegetarians and vegans, certain microalgae (such as Schizochytrium sp. ) are a direct source of EPA and DHA. They are the source of these Omega-3s in fish [55].

3.2) Sources of ALA (Plant Sources)

ALA is a plant-based omega-3. Although its conversion to EPA and DHA is limited, ALA has its own benefits and is an essential precursor.

  • Flaxseeds and Flaxseed Oil: These are the richest plant sources of ALA. Flaxseed oil should be consumed raw and kept cool to preserve its properties [53, 56].
  • Chia Seeds: Rich in fiber and ALA, chia seeds are a great addition to smoothies, yogurts, or salads [56].
  • Nuts: Nuts are a good source of ALA, as well as other beneficial nutrients [56].
  • Rapeseed (Canola) Oil: A common cooking oil that contains a significant amount of ALA [53, 56].
  • Other Sources: Hemp seeds, soybeans, and certain leafy green vegetables can also provide ALA.

3.3) The Importance of the Omega-6/Omega-3 Ratio

Beyond total omega-3 intake, the ratio of omega-6 to omega-3 fatty acids is a crucial factor for health. Historically, the human diet had a ratio close to 1:1. However, modern Western diets are often characterized by a major imbalance, with a ratio as high as 10:1 to 20:1 or even higher in favor of omega-6 [59, 60].

  • Role of Omega-6: Omega-6 (such as linoleic acid) is also essential and necessary for health. However, in excess, it can be metabolized into pro-inflammatory compounds [59].
  • Consequences of Imbalance: A high ratio of Omega-6 to Omega-3 is associated with an increased risk of chronic inflammatory diseases, cardiovascular disease, and other health problems [59, 61, 62].
  • Objective: The objective is to reduce this ratio by increasing Omega-3 intake and moderating Omega-6 consumption (especially those from refined vegetable oils and processed foods) [61, 63].

By favoring sources rich in Omega-3 and paying attention to the balance with Omega-6, it is possible to optimize the intake of these essential nutrients and actively support your health.

References

[53] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Health Professional Fact Sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[54] Cleveland Clinic. (nd). Omega-3 Fatty Acids & the Important Role They Play. Retrieved from https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[55] Healthline. (nd). 12 Foods That Are Very High in Omega-3. Retrieved from https://www.healthline.com/nutrition/12-omega-3-rich-foods
[56] Harvard Health Publishing. (2024). Omega-3 foods: Incorporating healthy fats into your diet. Retrieved from https://www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet
[57] Gebauer, SK, et al. (2006). n−3 Fatty acid dietary recommendations and food sources to achieve recommended intakes. The American Journal of Clinical Nutrition , 83(6 Suppl), 1526S–1535S. https://www.sciencedirect.com/science/article/pii/S0002916523294939
[58] Baker, EJ, et al. (2016). Metabolism and functional effects of plant-derived omega-3 fatty acids in humans. Progress in Lipid Research , 64, 30–51. https://www.sciencedirect.com/science/article/pii/S016378271630042X
[59] Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy , 56(8), 365–379. https://pubmed.ncbi.nlm.nih.gov/12442909/
[60] DiNicolantonio, J.J., & O'Keefe, J.H. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation. Open Heart , 8(2), e001802. https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/
[61] Simopoulos, A.P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine , 233(6), 674–688. https://journals.sagepub.com/doi/abs/10.3181/0711-MR-311
[62] Bishehkolaei, M., et al. (2024). Influence of omega n-6/n-3 ratio on cardiovascular disease and metabolic disorders. Current Research in Food Science , 8, 100667. https://www.sciencedirect.com/science/article/pii/S2666149724000379
[63] Harvard Health Publishing. (2019). No need to avoid healthy omega-6 fats. Retrieved from https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats

4) Omega-3 Supplementation: When and How to Choose?

Despite the importance of Omega-3s, modern diets do not always allow us to meet the recommended intakes, particularly for EPA and DHA. In this context, supplementation can become a valuable tool to fill gaps and optimize health. However, the supplement market is vast and heterogeneous, making choosing a quality product complex.

4.1) When to Consider Supplementation?

The decision to supplement with Omega-3 depends on several factors, including diet, individual needs, and health goals [64, 65]:

  • Inadequate Dietary Intake: If your diet does not regularly include fatty fish (at least twice a week) or plant sources rich in ALA, supplementation may be warranted to achieve recommended levels [64].
  • Increased Needs: Certain periods of life or health conditions increase the demand for Omega-3:
    • Pregnancy and Breastfeeding: DHA is crucial for fetal and infant brain and visual development. Supplementation is often recommended for pregnant and breastfeeding women [26, 27].
    • Certain Diseases: Conditions such as cardiovascular disease, high triglycerides, chronic inflammatory diseases, depression, or dry eye syndrome may benefit from higher intakes of Omega-3, which are often difficult to achieve through diet alone [65, 67, 68].
  • Specific Diets: Vegetarians and vegans who do not consume seafood may have difficulty getting enough EPA and DHA. Algae-based supplements are an excellent alternative [55].
  • Low Omega-3 Index: The Omega-3 Index is a biomarker that measures the percentage of EPA and DHA in red blood cell membranes. An index below 8% is associated with an increased risk of cardiovascular disease and may indicate the need for supplementation to optimize Omega-3 status [69].

4.2) Criteria for Choosing a Quality Supplement

Choosing an Omega-3 supplement should not be taken lightly. The quality of the product directly influences its effectiveness and safety. Here are the essential criteria to consider [72]:

  • Omega-3 Form: Triglycerides (TG) vs. Ethyl Esters (EE)

    • Triglyceride (TG) Form: This is the natural form of Omega-3 found in fish. It is generally considered to be more bioavailable and better absorbed by the body [70, 71]. Supplements in TG form are often preferred for optimal absorption.
    • Ethyl Ester (EE) Form: This form is obtained through a concentration and purification process. It allows for higher concentrations of EPA and DHA. Although its absorption may be slightly lower than that of the TG form, omega-3s in the EE form have proven their effectiveness in numerous clinical studies, including prescription drugs [70]. The important thing is the actual amount of EPA and DHA absorbed.

  • EPA and DHA concentration: Don't rely solely on the total amount of fish oil. The most important factor is the actual concentration of EPA and DHA per dose. A quality supplement should clearly state these values ​​on the label. A higher concentration means you need fewer capsules to reach the desired therapeutic dose.

  • Purity and Contaminant Testing: Fish, and therefore fish oils, can be contaminated with heavy metals (such as mercury), PCBs (polychlorinated biphenyls), and dioxins. A high-quality supplement should be purified and tested by third-party labs to ensure the absence of these contaminants. Look for certifications from independent organizations like IFOS (International Fish Oil Standards) or Friend of the Sea , which attest to the product's purity, concentration, and sustainability [73, 74].

  • Freshness (Oxidation/Rancidity): Omega-3s are fragile fats that oxidize easily upon contact with air, light, and heat, becoming rancid. Rancid oil not only loses its benefits, but can also generate potentially harmful compounds. A low TOTOX (Total Oxidation) number is an indicator of freshness. A lingering fishy aftertaste or fishy burps after consumption can be signs of rancidity. Quality manufacturers use antioxidants (such as vitamin E) and protective packaging to maintain freshness [75].

  • Dosage: Recommended dosages vary considerably depending on health goals. For general support, 250-500 mg of combined EPA+DHA per day is often suggested. For specific conditions (e.g., high triglycerides, inflammation), doses can range from 2 to 4 grams per day, but this should be done under medical supervision [67, 72].

  • Vegan Alternatives (Algal Oil): For those following a vegetarian or vegan diet, algae oil is an excellent direct source of EPA and DHA. It circumvents the problem of low ALA conversion and offers a sustainable, fish-free option [55].

By considering these criteria, you can make an informed choice and ensure that the Omega-3 supplement you choose is both effective and safe, allowing you to maximize the benefits for your health.

References

[64] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Health Professional Fact Sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[65] Bosomworth, NJ (2023). Indications for omega-3 fatty acid supplementation in clinical practice. Integrative Medicine: A Clinician's Journal , 22(3), 18–24. https://pubmed.ncbi.nlm.nih.gov/37452000/
[66] Abdelhamid, AS, et al. (2018). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews , (7), CD003177. https://pubmed.ncbi.nlm.nih.gov/30019766/
[67] Skulas-Ray, AC, et al. (2019). Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation , 140(12), e673–e691. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709
[68] Yan, J., et al. (2024). Efficacy and Safety of Omega-3 Fatty Acids in the Prevention and Treatment of Cardiovascular Disease. Journal of Cardiovascular Pharmacology , 83(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/36103100/
[69] Dempsey, M., et al. (2023). The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Frontiers in Nutrition , 10, 1072653. https://pubmed.ncbi.nlm.nih.gov/36742439/
[70] Mason, RP, et al. (2016). Eicosapentaenoic acid and docosahexaenoic acid metabolism: a comprehensive review of the scientific literature. Prostaglandins, Leukotrienes and Essential Fatty Acids , 112, 1–14. https://www.sciencedirect.com/science/article/pii/S095232781630046X
[71] Laidlaw, M., et al. (2014). A comparison of the bioavailability of fish oil triglycerides and ethyl esters in healthy adults. Journal of the American College of Nutrition , 33(3), 246–252. https://pubmed.ncbi.nlm.nih.gov/24860548/
[72] National Center for Complementary and Integrative Health (NCCIH). (nd). Omega-3 Supplements: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
[73] IFOS (International Fish Oil Standards). (nd). About IFOS. Retrieved from https://certifications.nutrasource.ca/certifications/ifos/about
[74] Friend of the Sea. (nd). Sustainable Seafood Certification. Retrieved from https://friendofthesea.org/
[75] Albert, BB, et al. (2015). Oxidation of marine oil supplements in New Zealand. Scientific Reports , 5, 7928. https://www.nature.com/articles/srep07928

5) Precautions and Side Effects

Although omega-3 supplements are generally considered safe for most people, it is important to be aware of precautions and potential side effects. As with any supplement, informed use and, if necessary, medical advice is essential.

5.1) Common Side Effects

Side effects of Omega-3 are generally mild and related to the digestive system [76]:

  • Digestive Disturbances: Nausea, diarrhea, heartburn, or abdominal pain may occur, especially at the beginning of supplementation or with high doses. Taking supplements with meals may help minimize these effects.
  • Fishy Aftertaste and Burps: A fishy aftertaste or fishy burps are common side effects. This may be a sign of product rancidity (see section 4.2) or simply an individual reaction. High-quality supplements, often enteric-coated, can reduce these discomforts.
  • Increased Bleeding Time: At very high doses (usually greater than 3 grams per day of EPA+DHA), Omega-3s may have a mild anticoagulant effect, potentially increasing bleeding time. This is rarely clinically significant in healthy people, but should be taken into account [77].

5.2) Drug Interactions and Precautions

Some people should exercise caution or consult a healthcare professional before taking Omega-3 supplements [76, 78]:

  • Anticoagulant Medications: People taking anticoagulants (such as warfarin, aspirin, clopidogrel) or antiplatelet medications should consult their doctor before taking Omega-3s, due to the theoretical risk of increased bleeding time. However, recent studies suggest that this effect is minimal at common doses [77].
  • Before Surgery: Due to the potential effect on bleeding time, it is often recommended to stop Omega-3 supplementation a few weeks before surgery.
  • Diabetes: Omega-3s may slightly increase blood sugar levels in some people with type 2 diabetes, although this effect is generally modest and not clinically significant. Monitoring is advised.
  • Fish/Seafood Allergy: People with fish or seafood allergies should be cautious with fish oil supplements. Algal oil supplements are a safe alternative in this case.
  • Pregnancy and Breastfeeding: Although Omega-3s are beneficial during these times, it is always best to consult a healthcare professional to determine the appropriate dose.

5.3) Importance of Quality and Transparency

Supplement quality is crucial to minimize the risk of side effects and ensure effectiveness. Poor-quality products may be oxidized (rancid) or contain contaminants, which can negate the benefits and potentially be harmful. Always favor transparent brands that provide third-party certificates of analysis (such as IFOS) attesting to purity and freshness [73, 75].

In summary, omega-3s are powerful nutrients with an excellent safety profile when used correctly. By being informed and choosing quality products, you can confidently incorporate omega-3s into your wellness routine.

References

[76] National Center for Complementary and Integrative Health (NCCIH). (nd). Omega-3 Supplements: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
[77] Bays, HE (2007). Safety considerations with omega-3 fatty acid therapy. The American Journal of Cardiology , 99(6A), S35–S42. https://www.sciencedirect.com/science/article/pii/S0002914906022387
[78] Mayo Clinic. (nd). Fish oil. Retrieved from https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810

Conclusion: Omega-3s, Essential Allies for Your Health

As we explore omega-3 fatty acids, it's clear that these essential nutrients are much more than just components of our diet. They are fundamental players in our health, working on multiple levels to support the proper functioning of our bodies and minds. From cardiovascular protection to improving brain function, regulating inflammation, and maintaining eye and skin health, the benefits of omega-3s are vast and scientifically supported.

We highlighted the importance of distinguishing between the different types of Omega-3 (ALA, EPA, DHA) and understanding their respective sources. The balance between Omega-6 and Omega-3 also emerged as a crucial factor, often unbalanced in modern diets, which can have negative repercussions on health.

For those with insufficient dietary intake or increased needs, omega-3 supplementation is an effective strategy. However, choosing a quality supplement is paramount, requiring careful attention to form, concentration, purity, freshness, and certifications. An informed approach can maximize benefits while minimizing potential risks.

By consciously incorporating rich sources of Omega-3 into your diet and, if necessary, choosing a supplement wisely, you are actively investing in your long-term well-being. Omega-3 is not a quick fix, but an essential pillar of a healthy lifestyle, contributing to increased vitality and greater resilience in the face of modern life's challenges. Take care of your Omega-3, and it will take care of you.

Frequently Asked Questions (FAQ)

  • What is the difference between EPA and DHA?
    EPA (Eicosapentaenoic Acid) is primarily known for its anti-inflammatory properties and cardiovascular benefits. DHA (Docosahexaenoic Acid) is a major structural component of the brain and retina, essential for neurodevelopment and cognitive function.

  • Can vegetarians get enough Omega-3?
    Vegetarians can obtain ALA from plant sources such as flax, chia seeds, and walnuts. However, the conversion of ALA to EPA and DHA is limited. For a direct intake of EPA and DHA, algae oil supplements are an excellent vegan option.

  • Are Omega-3s Good for Weight Loss?
    Omega-3s are not a direct solution for weight loss. However, they can support weight management by reducing inflammation, improving lipid metabolism, and helping prevent future weight gain as part of a balanced diet and healthy lifestyle.

  • Are there any side effects to taking Omega-3?
    Side effects are generally mild and may include digestive upset (nausea, fishy burps) or a slight increase in bleeding time at very high doses. It is recommended to take supplements with meals and consult a healthcare professional if you have any concerns or are taking blood-thinning medications.

  • How do I know if my Omega-3 supplement is good quality?
    Look for supplements that clearly state the concentration of EPA and DHA, are in triglyceride (TG) form for better absorption, and are certified by third-party organizations like IFOS (International Fish Oil Standards) for purity and freshness.

References

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[40] Hodge, W., et al. (2005). Effects of omega-3 fatty acids on eye health. Evidence Report/Technology Assessment (Summary) , (117), 1–10. https://pubmed.ncbi.nlm.nih.gov/16111433/
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[47] Miyata, J., & Arita, M. (2015). Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases. Allergology International , 64(1), 23–29. https://pubmed.ncbi.nlm.nih.gov/25572556/
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[53] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Health Professional Fact Sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[54] Cleveland Clinic. (nd). Omega-3 Fatty Acids & the Important Role They Play. Retrieved from https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[55] Healthline. (nd). 12 Foods That Are Very High in Omega-3. Retrieved from https://www.healthline.com/nutrition/12-omega-3-rich-foods
[56] Harvard Health Publishing. (2024). Omega-3 foods: Incorporating healthy fats into your diet. Retrieved from https://www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet
[57] Gebauer, SK, et al. (2006). n−3 Fatty acid dietary recommendations and food sources to achieve recommended intakes. The American Journal of Clinical Nutrition , 83(6 Suppl), 1526S–1535S. https://www.sciencedirect.com/science/article/pii/S0002916523294939
[58] Baker, EJ, et al. (2016). Metabolism and functional effects of plant-derived omega-3 fatty acids in humans. Progress in Lipid Research , 64, 30–51. https://www.sciencedirect.com/science/article/pii/S016378271630046X
[59] Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy , 56(8), 365–379. https://pubmed.ncbi.nlm.nih.gov/12442909/
[60] DiNicolantonio, J.J., & O'Keefe, J.H. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation. Open Heart , 8(2), e001802. https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/
[61] Simopoulos, A.P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine , 233(6), 674–688. https://journals.sagepub.com/doi/abs/10.3181/0711-MR-311
[62] Bishehkolaei, M., et al. (2024). Influence of omega n-6/n-3 ratio on cardiovascular disease and metabolic disorders. Current Research in Food Science , 8, 100667. https://www.sciencedirect.com/science/article/pii/S2666149724000379
[63] Harvard Health Publishing. (2019). No need to avoid healthy omega-6 fats. Retrieved from https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
[64] National Institutes of Health, Office of Dietary Supplements. (nd). Omega-3 Fatty Acids - Health Professional Fact Sheet. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[65] Bosomworth, NJ (2023). Indications for omega-3 fatty acid supplementation in clinical practice. Integrative Medicine: A Clinician's Journal , 22(3), 18–24. https://pubmed.ncbi.nlm.nih.gov/37452000/
[66] Abdelhamid, AS, et al. (2018). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews , (7), CD003177. https://pubmed.ncbi.nlm.nih.gov/30019766/
[67] Skulas-Ray, AC, et al. (2019). Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation , 140(12), e673–e691. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709
[68] Yan, J., et al. (2024). Efficacy and Safety of Omega-3 Fatty Acids in the Prevention and Treatment of Cardiovascular Disease. Journal of Cardiovascular Pharmacology , 83(1), 1–10. https://pubmed.ncbi.nlm.nih.gov/36103100/
[69] Dempsey, M., et al. (2023). The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Frontiers in Nutrition , 10, 1072653. https://pubmed.ncbi.nlm.nih.gov/36742439/
[70] Mason, RP, et al. (2016). Eicosapentaenoic acid and docosahexaenoic acid metabolism: a comprehensive review of the scientific literature. Prostaglandins, Leukotrienes and Essential Fatty Acids , 112, 1–14. https://www.sciencedirect.com/science/article/pii/S095232781630046X
[71] Laidlaw, M., et al. (2014). A comparison of the bioavailability of fish oil triglycerides and ethyl esters in healthy adults. Journal of the American College of Nutrition , 33(3), 246–252. https://pubmed.ncbi.nlm.nih.gov/24860548/
[72] National Center for Complementary and Integrative Health (NCCIH). (nd). Omega-3 Supplements: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
[73] IFOS (International Fish Oil Standards). (nd). About IFOS. Retrieved from https://certifications.nutrasource.ca/certifications/ifos/about
[74] Friend of the Sea. (nd). Sustainable Seafood Certification. Retrieved from https://friendofthesea.org/
[75] Albert, BB, et al. (2015). Oxidation of marine oil supplements in New Zealand. Scientific Reports , 5, 7928. https://www.nature.com/articles/srep07928
[76] National Center for Complementary and Integrative Health (NCCIH). (nd). Omega-3 Supplements: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
[77] Bays, HE (2007). Safety considerations with omega-3 fatty acid therapy. The American Journal of Cardiology , 99(6A), S35–S42. https://www.sciencedirect.com/science/article/pii/S0002914906022387
[78] Mayo Clinic. (nd). Fish oil. Retrieved from https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810

Disclaimer

The information in this article is provided for informational purposes only and should not be used as a substitute for the advice, diagnosis, or treatment of a qualified healthcare professional. Always consult your physician or other healthcare professional before undertaking any new diet, exercise, or supplement program. Claims regarding Omega-3s and their health effects are based on scientific research, but individual results may vary. Ômara does not guarantee the accuracy, completeness, or relevance of the information presented and disclaims any liability for any decisions made based on this information.

6) Synergy with other Supplements: The Case of Shilajit

The effectiveness of supplements can sometimes be maximized by combining them with other compounds. Shilajit, a natural mineral rich in fulvic acid, is increasingly being studied for its potential to improve the bioavailability and absorption of other nutrients. An interesting synergy may exist between Shilajit and Omega-3s.

6.1) The Role of Shilajit in Improving Absorption

Shilajit is a phyto-mineral complex recognized for its adaptogenic properties and its role in improving nutrient absorption [79, 80]. Its key component, fulvic acid, is a potent chelating and transporting agent [82, 83].

  • Overall Absorption Improvement: Shilajit has been shown to improve the digestion and absorption of food in the gastrointestinal tract. Fulvic acid facilitates the transport of minerals and other compounds across cell membranes, making them more available to the body [81, 84].
  • Impact on Intestinal Flora: Fulvic acid may also help improve intestinal flora, which indirectly promotes better overall nutrient absorption [85].

6.2) Potential for Synergy with Omega-3

Although direct studies specifically evaluating the enhancement of Omega-3 absorption by Shilajit are still limited, the mechanisms of action of fulvic acid suggest a synergistic potential [86].

  • Increased Bioavailability: Omega-3s, particularly in the form of ethyl esters, can sometimes have variable bioavailability. Fulvic acid, by acting as a transporter, could potentially facilitate the passage of Omega-3s across the intestinal barrier, thus increasing their absorption and utilization by the body [87].
  • Antioxidant Protection: Shilajit also has antioxidant properties [80]. Omega-3s are susceptible to oxidation, and additional protection may help maintain their integrity and effectiveness once absorbed.

In theory, combining Shilajit with Omega-3 supplements could optimize the absorption of these essential fatty acids, allowing the body to further benefit from their multiple benefits. Further research is needed to fully confirm this specific synergy, but the underlying principles are promising.

References

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