Omega-3: What It Is and Why It Matters

Omega-3 fatty acids are a group of essential fats your body can’t make on its own. You get them from food or supplements, and they help your heart, brain, and joints stay healthy. Most people hear about fish oil, but there are a few different types worth knowing.

Best Food Sources of Omega-3

Fatty fish such as salmon, mackerel, sardines, and trout are packed with EPA and DHA, the forms that work best for heart and brain health. If you don’t eat fish, try plant‑based options like chia seeds, flaxseeds, and walnuts – they contain ALA, which your body can convert to EPA and DHA, though the conversion isn’t very efficient.

One serving of cooked salmon (about 3‑4 ounces) gives roughly 1,000 mg of EPA/DHA. A tablespoon of ground flaxseed adds about 2,300 mg of ALA. Adding these foods a few times a week can cover most of the daily recommendation of 250‑500 mg combined EPA/DHA for adults.

Choosing and Using Omega-3 Supplements

When you pick a supplement, look for a label that shows the amount of EPA and DHA, not just total omega‑3. High‑quality fish oil capsules are usually purified to remove contaminants like mercury. If you’re vegan, algae‑derived DHA/EPA supplements give the same benefits without any fish.

Start with 500 mg of EPA+DHA per day if you’re new to supplements. Most studies suggest that 1,000 mg daily can improve triglyceride levels and support joint comfort. Take the capsules with a meal that contains some fat – it helps absorption.

Watch for side effects. A small number of people get mild stomach upset or a fishy aftertaste. Choosing a “enteric‑coated” capsule can reduce that feeling.

People on blood thinners or who have bleeding disorders should talk to a doctor before adding high doses of omega‑3, because these fats can thin the blood a little.

Beyond heart health, omega‑3 may boost mood, sharpen memory, and ease inflammation in the body. While the evidence isn’t the same for every claim, many users notice better joint flexibility and less brain fog after a few weeks of consistent use.

In short, getting enough omega‑3 is simple: eat a couple of servings of fatty fish each week, sprinkle flax or chia on meals, and consider a supplement if your diet falls short. Keep the dose realistic, pair it with food, and you’ll give your body a steady supply of these essential fats.