Why Should You Get More Omega 3 In Your Diet

Why Your Diet Should Have More Omega-3s

What Are Omega-3s fatty acids?


Omega-3 fatty acids are a type of essential fatty acids that are crucial for overall health and well-being. They are considered “essential” because the body cannot produce them on its own and they must be obtained through diet or supplements. Omega-3s play a vital role in various bodily functions, particularly in brain health, heart health, and inflammation regulation.

The three main types of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are primarily found in fatty fish such as salmon, mackerel, and sardines, while ALA is commonly found in plant-based sources such as flaxseeds, chia seeds, and walnuts.

Omega-3 fatty acids have been extensively studied and are associated with numerous health benefits, including reducing the risk of heart disease, improving cognitive function, supporting eye health, and reducing inflammation in the body.


What is so special about the Omega-3s fatty acids?


Omega-3 fatty acids are considered special due to their significant impact on overall health and well-being. Here are some key reasons why they are recognized for their importance:

Heart health: Omega-3s have been extensively studied for their ability to promote cardiovascular health. They help reduce triglyceride levels, lower blood pressure, decrease the risk of abnormal heart rhythms, and reduce inflammation in blood vessels.

Brain function: The brain relies on omega-3 fatty acids, particularly EPA and DHA, for proper development and function. They are essential for cognitive function, memory, and mood regulation. Adequate intake of omega-3s has been associated with a reduced risk of cognitive decline and mental health disorders.

Inflammation reduction: Omega-3s possess anti-inflammatory properties, helping to balance the body’s inflammatory response. They can alleviate chronic inflammation associated with conditions like rheumatoid arthritis, inflammatory bowel disease, and asthma.

Eye health: DHA, one of the omega-3 fatty acids, is a major component of the retina. Adequate levels of DHA support optimal vision and may help reduce the risk of age-related macular degeneration and dry eyes.

Pregnancy and early development: Omega-3s play a crucial role in the development of the fetal brain and eyes during pregnancy. They are important for the growth and development of the baby, and maternal consumption of omega-3s has been linked to improved cognitive function in children.

Overall, omega-3 fatty acids offer a range of health benefits, including cardiovascular support, brain function enhancement, inflammation reduction, eye health promotion, and support for pregnancy and early development.


 For individuals with elevated triglycerides or heart conditions, higher levels of EPA and DHA, around 1,000 mg per day, are recommended for maximum benefits.




How much Omega-3 do you need?


The recommended daily intake of Omega-3 fatty acids, specifically EPA and DHA, varies depending on age, gender, and specific health conditions. However, in general, international health organizations and experts suggest consuming at least 250-500 milligrams (mg) of combined EPA and DHA per day for healthy adults. For individuals with certain health conditions, such as heart disease, higher doses may be recommended under medical supervision. It’s always a good idea to consult with a healthcare professional for personalized recommendations based on your specific needs.

Most adults have insufficient intake of EPA and DHA in their diets since these Omega-3 fatty acids are found in limited food sources. A national health survey published in Nutrients revealed that over 95% of surveyed adults had lower blood levels of EPA and DHA than the recommended levels. The study determined that the recommended amount of EPA and DHA is equivalent to the intake from two 3-ounce servings of fatty fish. To address this, the American Heart Association advises consuming a minimum of two 3-ounce servings per week of fatty fish such as salmon, tuna, sardines, and mackerel, according to US News.

If you don’t consume fatty fish twice a week, consider taking an Omega-3 supplement containing fish oil, krill oil, or algal oil (the only vegan source of EPA). Look for a supplement that provides at least 500 mg of EPA+DHA per day. A supplement with 250 mg EPA and 250 mg DHA would be enough.



Who may need an Omega-3 supplement?


Fact: Up to 80% of Americans don’t get enough Omega-3s.


Omega-3 supplements may be beneficial for various individuals, including:

Vegetarians and vegans: Since EPA and DHA, two important types of omega-3 fatty acids, are primarily found in fish and seafood, those following a plant-based diet may benefit from omega-3 supplements derived from algal oil.

Vegetarians and vegans should seek out algal oil supplements, as they are the only plant-based sources of EPA and DHA, essential fatty acids.

Pregnant and lactating women: Omega-3 fatty acids are crucial for the development of the baby’s brain and eyes. Supplementing with omega-3s, particularly EPA and DHA, may be recommended for pregnant and breastfeeding women to support fetal and infant growth.

Pregnant and lactating women may need to increase their omega-3 intake to around 700 mg of EPA and DHA, according to some guidelines.

Individuals with heart conditions: Omega-3 fatty acids have been associated with heart health benefits, including reducing triglyceride levels and decreasing the risk of heart disease. People with elevated triglycerides or other heart conditions may benefit from omega-3 supplements.

For individuals with elevated triglycerides or heart conditions, higher levels of EPA and DHA, around 1,000 mg per day, are recommended for maximum benefits.

Those with inflammatory conditions: Omega-3 fatty acids possess anti-inflammatory properties that can help alleviate symptoms of inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease, and psoriasis.

Remember to consult your healthcare provider for personalized recommendations.



Nordic Naturals – Revolutionizing Omega-3s since 1995, for over 20 years


Nordic Naturals is the number 1 fish oil brand in the United States and a global leader in the United States marketplace.

It is also the doctor-recommended fish oil for immunity, brain, and heart support.

The supplements are made with 100% wild-caught fish oil delivered as soft gels, gummies and also available in liquid formula. The high-potency Omega-3 concentrates offer superior absorbtion for optimal wellness.


Nordic Naturals ranks number 1 in many customer reviews, products appreciated for quality and a diverse line-up. Available in liquid, soft gels and gummies form, and simple, concentrated or enhanced with other vitamins and minerals.


Bestseller: Ultimate Omega


  • The most populat Ultimate Omega concentrate, recommended by doctors worldwide: 1280 mg total omega-3s (soft gels); 2840 mg total omega-3s (liquid).

  • Made exclusively from 100% wild-caught sardines and anchovies, with a great lemon taste.

  • Award winner! 10+ industry awards, including Delicious Living‘s Best Omega-3.

  • Non-GMO verified and 3rd party purity tested, surpassing the strictest international quality standards.

  • Offers support for heart, brain, immunity, and more.


Nordic Naturals Ultimate Omega


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Ultimate Omega 2x


  • Nordic Naturals most powerful Omega-3 concentrate for individuals who need the highest levels of omega-3s EPA and DHA.

  • Offers 2000 mg of Omega-3s daily.

  • Made from 100% wild-caught sardines and anchovies, with a fresh lemon taste.

  • Offers support for heart, brain, immunity, and more.

Nordic Naturals Ultimate Omega 2X


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Prenatal DHA


  • The American Pregnancy official Omega 3 supplement, to support brain development in babies during pregnancy.

  • 830 mg total omega-3s; 400 IU Vitamin D3.

  • All natural strawberry-flavored or unflavored soft gels.

  • Award winner! Taste for Life’s Top-Notch Award.

  • Easy-to-swallow, smaller soft gel size.


Nordic Naturals Prenatal DHA


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Vegan Prenatal DHA


  • Plant-based DHA for vegetarians and vegans to help support a healthy pregnancy.

  • Derived from sustainable microalgae, this vegan Prenatal DHA formula helps support mothers before, during, and after pregnancy.

  • Supports optimal brain and visual development in babies.

Nordic Naturals Prenatal DHA


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Children’s DHA Gummies



  • A tasty way for kids ages 2+ to get a substantial daily serving of omega-3s in a fruity, tropical flavor, zero-sugar gummy.

  • Promote healthy brain and nervous system development, and immune function.

  • No artificial coloring, flavoring, or preservatives.

Children's DHA Gummies


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Read also:


Top Omega 3 Supplements in 2023

Nordic Naturals Omega 3 Supplements Review

Best Vegan Omega 3 Supplements Without Fish Oil

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