Omega 3: Benefits, Food Sources & Supplements

Karla Leal
Clinical review: Karla Leal Registered Dietitian CRN-4 #10100509
Created by: Tua Saude editing team

Omega-3 is a healthy fat that plays an important role in heart, brain, and immune health. It has anti-inflammatory properties and may help manage cholesterol, regulate blood sugar, and support memory and mood.

There are three main types of omega-3: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). Omega-3 can be obtained from foods like salmon, tuna, sardines, chia seeds, and flaxseed, and it is also available as dietary supplements.

Because omega-3 supports many functions in the body, it is often recommended as part of a balanced diet. Research links omega-3 intake with benefits such as improved cardiovascular health, better brain function, reduced inflammation, and support during pregnancy.

omega-3-rich foods

Health benefits

Because of its properties, omega‑3 is recommended as part of a healthy, balanced diet. Its consumption has been linked to several health benefits, including:

1. Reducing inflammation

Omega-3 has anti-inflammatory effects that can be helpful in managing conditions like inflammatory bowel disease and rheumatoid arthritis.

Omega-3 reduces the production of inflammatory substances such as eicosanoids and cytokines, which helps protect cells from damage that may contribute to cancer development.

2. Lowering the risk for cardiovascular disease

Omega-3 helps lower LDL (“bad”) cholesterol and triglycerides, which can lead to fatty deposits and plaque buildup in the arteries. By supporting healthier artery function, it may also help reduce the risk of heart attack, arrhythmias, heart failure, and certain types of brain injury.

It also raises levels of HDL ("good") cholesterol, supports blood pressure control, and reduces cellular damage, all of which help keep blood vessels healthy.

3. Preventing blood clots

Omega-3, particularly DHA and EPA, has anticoagulant properties that help reduce the formation of blood clots.

It prevents platelets from sticking together and forming blockages, which may help lower the risk of serious conditions such as deep vein thrombosis (DVT) and pulmonary embolism.

4. Helping to manage depression

Omega-3 helps protect brain cells and supports their normal function. This can increase the production of neurotransmitters that regulate mood and emotional well-being, such as serotonin, dopamine, and norepinephrine.

Because of these effects, omega-3 may help manage depression and can be used in combination with medical treatment. It may also help reduce depressive symptoms and improve sleep disturbances and low libido, which are common in people with depression.

5. Managing asthma

Due to its anti-inflammatory properties, omega-3 may help manage asthma and reduce the risk of asthma attacks.

Consuming omega-3 foods or taking supplements, as recommended by a registered dietitian, can serve as a complementary approach alongside the treatment prescribed by a healthcare provider.

6. Protecting against autoimmune diseases

Some studies suggest that omega-3 may help reduce the risk of autoimmune diseases. These conditions occur when the immune system mistakenly attacks healthy cells in the body. Examples include type 1 diabetes and multiple sclerosis.

Omega-3 may also be used as a complement to prescribed treatment for conditions such as lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, and psoriasis.

7. Regulating glucose levels

Some studies suggest that omega-3 may help lower blood glucose levels by improving insulin sensitivity, which is important in the management of type 2 diabetes.

A 2020 study by Thota et al. found that supplementation with omega-3 capsules containing 1 g of fish oil (430 mg of DHA and 60 mg of EPA) reduced insulin levels. These findings suggest that omega-3 supplements may help reduce the risk of developing type 2 diabetes.

8. Improving brain function

Omega-3 is an important nutrient for brain health. About 60% of the brain is made up of fat, and omega-3 is one of the key fats needed for proper brain function.

Low omega-3 levels may be linked to problems with learning and memory. Getting enough omega-3 can help protect brain cells and support memory, focus, and decision-making.

9. Preventing Alzheimer’s disease

Some studies suggest that omega 3 intake may help reduce memory loss and improve attention and decision-making.

These effects may support brain function and potentially slow the progression of Alzheimer’s disease, although more research is needed to confirm this association.

10. Improving skin quality

Omega-3, especially DHA, is a natural part of skin cells and helps maintain healthy cell membranes. This helps keep the skin soft, hydrated, flexible, and smooth.

Omega-3 also has antioxidant properties that may help protect the skin from sun damage. This may help reduce premature aging and lower the risk of skin cancer.

11. Helping to manage ADHD

Many studies suggest that low omega-3 levels are associated with ADHD (attention deficit hyperactivity disorder) in children.

Increasing omega-3 intake, especially EPA, may help reduce ADHD symptoms and improve attention span, task completion, impulsivity, agitation, and aggression.

12. Improving stamina

Omega-3 supplementation may help reduce muscle inflammation caused by exercise. It can also support faster muscle recovery and reduce soreness after training.

Omega-3 may also improve mood, which can contribute to more effective workouts. In addition, it may help increase motivation to exercise or participate in treatments such as physical therapy or cardiac rehabilitation.

13. Boosting immunity

Omega-3 helps regulate immune system cells such as T cells, B cells, and cytokines, which can reduce inflammation and oxidative stress. It also increases the phagocytic activity of macrophages, specialized cells that help destroy bacteria and other harmful microorganisms in the body.

14. Maintaining eye health

Omega-3, especially DHA, helps support eye health by stimulating tear production and maintaining proper eye lubrication, which can help prevent or reduce symptoms of dry eyes.

Omega-3 may also help reduce eye inflammation, support healthy vision, protect the retina and cornea, and lower the risk of conditions such as macular degeneration and glaucoma.

Food sources

A main dietary source of omega-3 is fish such as sardines, tuna, and salmon. Omega-3 can also be found in foods like chia seeds, flaxseeds, chestnuts, and olive oil.

Among plant-based sources, flaxseed oil contains one of the highest concentrations of omega-3, making it a good option for vegetarians.

Benefits during pregnancy

Omega-3 supplementation during pregnancy may be recommended by an OB provider, as it may help reduce the risk of premature labor and support fetal neurological development.

Adequate omega-3 intake has also been linked to improved cognitive development in premature babies, while low levels may be associated with lower IQ.

Omega 3 supplementation during pregnancy may provide benefits such as:

  • Helping reduce the risk of prenatal or postpartum depression.

  • Lowering the risk of preeclampsia.

  • Reducing the risk of premature labor.

  • Lowering the risk of low birth weight.

  • Reducing the risk of autism, ADHD, and learning disabilities in the baby.

  • Lowering the risk of allergies or asthma in the baby.

  • Supporting fetal neurocognitive development.

Omega-3 supplementation may also be recommended while breastfeeding to help meet the nutritional needs of both the mother and baby. In these cases, supplements should only be used under medical guidance.

According to the NIH Office of Dietary Supplements, eating 8 to 12 ounces of fish and other seafood per week during pregnancy and breastfeeding may improve a baby’s health.

Recommended daily values

The recommended daily intake of omega 3 varies by age. See the recommended amounts below:

  • Babies from 0 to 12 months: 500 mg
  • Children from 1 to 3 years old: 700 mg
  • Children from 4 to 8 years old: 900 mg
  • Boys from 9 to 13 years old: 1200 mg
  • Girls from 9 to 13 years old: 1000 mg
  • Boys from 14 to 18 years old: 1600 mg
  • Girls from 14 to 18 years old: 1100 mg
  • Adult and elderly men: 1600 mg
  • Adult and elderly women: 1100 mg
  • Pregnant women: 1400 mg
  • Breastfeeding women: 1300 mg

It is important to note that if you are taking omega-3 supplements due to a deficiency, supplementation should be supervised by a doctor or registered dietitian.

When to take supplements

Omega-3 supplements may be recommended during pregnancy and breastfeeding, when there is a deficiency, or to help manage conditions like dry skin or acne. In some cases, they may also be used to support the prevention of conditions such as diabetes, Alzheimer’s disease, and cardiovascular disease.

To help maintain healthy omega-3 levels, it is important to follow a balanced diet and eat fish at least twice a week. For vegetarians, flaxseed oil can be a good alternative and may be used daily, such as in salad dressings.

According to the American Heart Association, eating at least 2 servings of fish per week, especially fatty fish, is recommended as part of a heart-healthy diet.

Choosing the best supplement

Omega-3 supplements are available in several forms, including fish oil, cod liver oil, and krill oil. Plant-based options include seaweed oil, flaxseed oil, and chia seed oil.

To choose a suitable omega-3 supplement, consider the following:

  • Choose supplements that contain only EPA or a higher amount of EPA than DHA per capsule.

  • Fish-based oils are generally preferred, as they tend to provide higher-quality omega-3.

  • Check the supplement label to confirm that the oil is pure, sustainably sourced, and clearly lists the amounts of EPA and DHA per capsule.

EPA and DHA amounts can vary depending on the manufacturer. Fish oil capsules typically contain about 1000 mg of fish oil, providing roughly 180 mg of EPA and 120 mg of DHA. Seaweed oil supplements usually contain between 100 mg and 300 mg of DHA, although some products may also include EPA.

Additionally, choose omega-3 supplements that are easier for the body to absorb, such as those containing fatty acids in the form of natural triglycerides, re-esterified triglycerides, or phospholipids. Supplements that contain ethyl esters are generally less well absorbed and are best avoided.

Update History
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