Why exactly do you need Omega-3 fatty acids?

The reason why you need Omega 3s is that a deficiency in omega-3 fatty acids, particularly EPA and DHA (explained below), can lead to various symptoms and health issues over time.

So the question is, are you getting enough?

Why you need omega 3s - flax seeds and walnut sources

Some of the potential signs and symptoms of omega-3 deficiency include:

  1. Dry Skin:
    Omega-3 fatty acids help maintain skin health and moisture. A deficiency may lead to dry, flaky skin.
  2. Dry Eyes:
    DHA is an essential component of the eye’s retina, and insufficient intake can contribute to dry eyes and vision problems.
  3. Poor Concentration and Cognitive Issues:
    Omega-3s, especially DHA, are important for brain function and cognitive development. Deficiency may lead to difficulties with concentration, memory, and cognitive performance.
  4. Mood Swings and Depression:
    Some research suggests that inadequate omega-3 intake may be linked to mood disorders, including depression and anxiety.
  5. Joint Pain and Inflammation:
    Omega-3s have anti-inflammatory properties, and a deficiency may contribute to joint pain and increased inflammation in the body.
  6. Increased Risk of Heart Disease:
    Insufficient omega-3 intake may lead to an increased risk of cardiovascular issues, including high blood pressure, elevated triglyceride levels, and an increased risk of heart disease.
  7. Impaired Immune Function:
    Omega-3s play a role in immune function, and a deficiency may weaken the immune system’s response to infections and inflammation.

So, what are Omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for good health.

There are three main types of omega-3 fatty acids that are important for human nutrition:

  1. Alpha-linolenic acid (ALA):
    This is a short-chain omega-3 fatty acid found in plant sources such as flaxseeds, chia seeds, walnuts, and hemp seeds.
  2. Eicosapentaenoic acid (EPA):
    This is a long-chain omega-3 fatty acid primarily found in marine sources, particularly fatty fish like salmon, mackerel, and sardines.
  3. Docosahexaenoic acid (DHA):
    Another long-chain omega-3 fatty acid, DHA is also primarily found in marine sources, particularly fatty fish.

Omega-3 fatty acids are considered essential because the human body cannot produce them on its own. They must be obtained through diet or supplements.

Here’s why omega-3s are important for our health:

  1. Heart Health:
    Omega-3s have been shown to have a positive impact on heart health. They can help reduce the risk of heart disease by lowering blood pressure, reducing triglyceride levels, and improving overall cardiovascular function.
  2. Brain Health:
    DHA, in particular, is crucial for brain development and function. It is a major component of brain cell membranes and is important for cognitive function throughout life. (See this post about brain foods here.)
  3. Inflammation:
    Omega-3s have anti-inflammatory properties and can help reduce chronic inflammation, which is linked to various health conditions, including arthritis and inflammatory bowel diseases, aka IBS.
  4. Eye Health:
    DHA is also found in high concentrations in the retina of the eye, where it plays a role in maintaining healthy vision.
  5. Mood and Mental Health:
    Some studies suggest that omega-3s may have a positive impact on mood disorders like depression and anxiety.

Sources of Omega 3s

When it comes to food sources, marine sources like fatty fish (salmon, mackerel, sardines) are the most concentrated and readily absorbed sources of EPA and DHA.

Plant sources like flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA, which the body can convert to EPA and DHA, although the conversion rate is relatively low.

Algae-based supplements are an alternative source of EPA and DHA for vegetarians and vegans because algae naturally produce these fatty acids.

salmon is a good source of omega 3s.

Are You Getting Enough Omega 3s?

It’s important to note that omega-3 deficiency symptoms may develop gradually and can vary from person to person.

If you suspect you have an omega-3 deficiency or are concerned about your intake, you can take the following steps:

  1. Assess Your Diet:
    Evaluate your current diet to determine whether you are regularly consuming foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, or algae-based sources if you’re a vegetarian or vegan.
  2. Consider Risk Factors:
    Factors such as dietary restrictions, limited fish consumption, or specific health conditions may increase your risk of omega-3 deficiency. Discuss your concerns with a healthcare professional, who can help assess your individual needs.
  3. Blood Tests:
    In some cases, healthcare providers may recommend blood tests to measure the levels of omega-3 fatty acids in your blood. These tests can provide more specific information about your nutritional status.

If you find that your diet is consistently lacking in omega-3-rich foods and you have concerns about deficiency, you can consider incorporating more of these foods into your meals.

You could also take omega-3 supplements…

Taking omega-3 supplements

Supplements can be beneficial, especially for individuals who don’t consume enough fatty fish or have dietary restrictions.

However, it’s important to note that supplements should not be used as a substitute for a balanced diet rich in whole foods.

Whole foods provide a wide range of nutrients and other beneficial compounds that supplements may not fully replicate.

If you’re considering omega-3 supplements, it’s a good idea to consult with a healthcare professional to determine the right dosage and form (fish oil, algae oil, flaxseed oil, etc.) for your specific needs.

I’ve mentioned this before but I’ll say it again. I put flaxseed oil in my smoothies. It adds zero flavor to them, but the benefits are terrific.

Vegan omega-3 supplements?

Yes! You can get non-fish omega-3 supplements that are just as beneficial as fish-based supplements.

These non-fish alternatives are particularly suitable for vegetarians, vegans, or individuals who prefer not to consume fish or fish-derived products. Personally, I quit getting the “burp-less fish oil” omega 3s because, well…, they just aren’t tasteless, burp-less enough for me. So…

Here are some common non-fish sources of omega-3 supplements:

  1. Algae Oil:
    Algae-based supplements are an excellent source of both EPA and DHA, similar to what you would find in fish oil. Algae are the primary source of omega-3s for fish, so these supplements provide a direct and sustainable way to obtain these essential fatty acids without relying on fish. Algal oil supplements are widely available and come in various forms, such as softgels or liquid.
  2. Flaxseed Oil:
    Flaxseed oil is a plant-based source of omega-3 fatty acids, primarily ALA. While ALA is not as readily converted to EPA and DHA as fish-based sources, some of it can be converted in the body. Flaxseed oil supplements can be a good option for vegetarians and vegans, but they may not provide the same level of EPA and DHA as algae-based or fish oil supplements.
  3. Chia Seed Oil:
    Chia seeds are another plant-based source of ALA, and chia seed oil supplements are available. Like flaxseed oil, chia seed oil can provide ALA but may not offer the same benefits as supplements containing EPA and DHA.
  4. Hemp Seed Oil:
    Hemp seed oil is also rich in ALA, making it a suitable option for obtaining plant-based omega-3s. Hemp seed oil supplements are available in various forms.

This is the vegan supplement I’m buying now.

When choosing a non-fish omega-3 supplement, it’s essential to consider your specific dietary preferences and needs. If you’re looking for supplements that provide EPA and DHA, algae-based options are the most direct and effective choice. However, if you’re primarily interested in ALA, flaxseed, chia seed, or hemp seed oil supplements can be suitable.

Keep in mind that while these non-fish sources of omega-3s can be beneficial, they may not provide as high a concentration of EPA and DHA as fish-based supplements.

As always, take precautions: Excessive intake of omega-3 supplements (fish or vegan) can lead to unwanted side effects, such as bleeding problems or digestive issues, so it’s important to use them under guidance.

If you have specific health concerns or dietary restrictions, it’s a good idea to consult with a healthcare provider or registered dietitian to determine the most appropriate omega-3 supplement for your individual needs and health goals. They can help you make an informed decision based on your dietary preferences and any underlying health conditions.

Best Selling Omega 3 fatty acid supplements:


SaleBestseller No. 1
Sports Research Triple Strength Omega 3 Fish Oil - Burpless Fish Oil Supplement w/EPA & DHA Fatty Acids from Single-Source Wild Alaskan Pollock - 1250 mg, 90 ct
  • Always Fresh, Never Fishy: We strive to deliver exceptional quality - that means a fish oil supplement without the aftertaste or fish burps that often follow low-quality fish oil capsules. Our Omega-3 oil is extracted, with minimal heat exposure, through a 10-step refinement process that removes fishy odors and impurities.
  • Just 1 Capsule a Day: Just one (1) of our pescatarian-friendly fish oil liquid softgels contain a minimum of 1,040mg of essential Omega-3 fatty acids with 690mg of EPA & 260mg of DHA in the preferred triglyceride molecular form.
  • Sustainably Sourced From Alaska Pollock: Single-sourced from only Wild Alaska Pollock located in the bearing sea. Our Omega-3 fish oil 1250mg is certified sustainable and traceable by the Marine Stewardship Council (MSC) and IFOS 5-star rated, delivering the best fish oil possible from the highest quality and most sustainable source available.
  • Omega-3 Powerhouse: Nature has given us some amazing gifts- like Omega-3 fatty acids found in fish oil (also known as EPA and DHA), which may help support cardiovascular health - and our Omega-3 Powerhouse fish oil is packed with them.*
  • The Sports Research Difference: We hold our supplements to a higher standard. Sports Research Omega 3 Fish oil softgels are pescatarian friendly, non-GMO verified, hexane, and gluten-free. Manufactured in the USA in a cGMP-compliant facility and third-party tested for heavy metals.
SaleBestseller No. 2
NOW Supplements, Omega-3 180 EPA / 120 DHA, Molecularly Distilled, Cardiovascular Support*, 200 Softgels
  • CARDIOVASCULAR SUPPORT*: Take 2 NOW Omega-3 1,000 mg softgels a day to help support heart health.*
  • 1,000 mg FISH OIL (180 EPA/120 DHA) PER SOFTGEL: Made of natural fish oil concentrate manufactured under strict quality control standards.
  • CERTIFICATIONS/CLASSIFICATIONS: Non-GMO, Quality GMP Assured, Kosher (contains gelatin)
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
  • Packaged in the USA by a family owned and operated company since 1968.