Omega-3

What is Omega-3?

Omega-3 fatty acids are a group of polyunsaturated fats classified as essential — the body needs them but cannot produce them itself, so they must be obtained through diet or supplements.

The three most important omega-3 fatty acids

• DHA (docosahexaenoic acid) — The dominant fatty acid in the brain and retina. Crucial for brain development and function.
• ALA (alpha-linolenic acid) — Found in plant-based sources such as flaxseeds and walnuts. The body can convert ALA to EPA and DHA, but the conversion rate is very low (2-10%).

Health benefits of omega-3

Heart and circulatory system

Brain and cognitive function

DHA makes up about 40% of the polyunsaturated fatty acids in the brain. Adequate DHA supply is especially important during pregnancy and early childhood for brain development.

Joints and inflammation

Eyes and vision

DHA is a structural component of the retina.

Dosage and recommendations

General recommendations:

• General health: 250-500 mg EPA+DHA per day
• Heart health: 1000 mg EPA+DHA per day
• Inflammation/joints: 2000-4000 mg EPA+DHA per day
• Pregnancy: at least 200 mg DHA per day

Sources of omega-3

• Fatty fish — Salmon, mackerel, sardines, herring (best source of EPA+DHA)
• Krill oil — Omega-3 in phospholipid form, good bioavailability
• Algal oil — Vegan alternative with DHA directly from algae
• Flaxseeds and chia seeds — Rich in ALA
• Walnuts — Good plant-based source of ALA

Omega-3 vs omega-6

The balance between omega-3 and omega-6 is important. The optimal ratio is considered to be 1:1 to 1:4, but many have a ratio of 1:15 or more.