Omega-3 fatty acids EPA and DHA (from fish and algae) are essential for heart, brain, and eye health. Most people do not consume enough through diet alone.
| Symbol | Name | Unit | Description |
|---|---|---|---|
| EPAmg | EPA (eicosapentaenoic acid) | mg/day | — |
| DHAmg | DHA (docosahexaenoic acid) | mg/day | — |
| TotalOmega3 | Total EPA + DHA | mg/day (250–500 normal, up to 3,000 therapeutic) | — |
- 1WHO minimum: 250–500 mg EPA+DHA per day
- 2Fatty fish: ~2.5g omega-3 per 100g serving
- 3Check supplement labels for EPA+DHA content (not total oil weight)
- 4ALA (flaxseed) converts poorly to EPA/DHA in humans (< 5%)
Cardiovascular disease prevention
Triglyceride management
Joint/brain health optimization
Supplement dosing guidance
Country-specific standards, units, or regulations:
| Fish | EPA+DHA (g) |
|---|---|
| Mackerel | 2.67g |
| Atlantic salmon | 2.50g |
| Sardines (canned) | 1.44g |
| Herring | 1.63g |
| Tuna (canned) | 0.28g |
What are omega-3s good for?
Heart health (reduces triglycerides, blood pressure), brain/cognition, anti-inflammatory, joint health. Evidence strongest for cardiovascular. Adequate intake may reduce stroke, heart disease risk.
Should I take fish oil supplements?
If eating 2–3 servings fatty fish/week (salmon, sardines, mackerel), probably not needed. If not, supplement 1–2 grams EPA+DHA daily. Choose molecularly distilled (mercury/PCB removed).
Does plant-based omega-3 (ALA) count?
Limited. ALA (flaxseed, walnuts) converts to EPA/DHA inefficiently (5–10%). Vegetarians should supplement or eat algae-based supplements. Fish/fish oil best sources.
References