Omega 3: Essential Fats for Health

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Omega-3 fatty acids are crucial for brain health, heart function, hormone balance, and reducing inflammation. There are three main types:

EPA (eicosapentaenoic acid) – anti-inflammatory and heart-protective

DHA (docosahexaenoic acid) – supports brain, eye, and nervous system

ALA (alpha-linolenic acid) – plant-based omega-3 that must convert to EPA/DHA in the body

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How Much Omega-3 Do You Need?

For general health:

250–500 mg EPA + DHA per day

For heart health or high cholesterol:

1,000 mg (1 g) EPA + DHA per day

For high triglycerides or inflammation:

2,000–4,000 mg EPA + DHA per day

(only under medical supervision)

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Omega-3 Food Sources

(Per 100 g unless noted)

Marine-Based Sources (EPA & DHA)

• Mackerel – 4100 mg

• Salmon – 2200 mg (2 g

• Anchovies – 2100 mg

• Sardines – 1500 mg

• Tuna – 300–500 mg

• Omega-3 eggs – 100–150 mg per egg

• Seaweed/Nori – 100–300 mg per tablespoon

• (Algae-based supplements are a great non-fish source of EPA & DHA)

Plant-Based Sources (ALA only)

• Chia seeds – 2400 mg per tablespoon

• Flaxseeds – 2300 mg per tablespoon

• Walnuts – 2500 mg per 1 oz (7 whole walnuts)

Conversion Note: ALA → EPA/DHA

The body only converts about 5–15% of ALA into EPA/DHA. To support this process:

• Nutrients needed for conversion:

  • Zinc

  • Magnesium

  • Vitamin B6

  • Vitamin C

• Limit alcohol:

  Alcohol interferes with the enzymes needed for ALA conversion

• Support gut health:

  A healthy gut microbiome can improve omega-3 metabolism

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Tips for Meeting Your Needs

• Include 2–3 servings of fatty fish per week

• If you’re plant-based, consider an algae-based omega-3 supplement

• Sprinkle flax, chia, or walnuts into meals daily

• Pair ALA-rich foods with nutrient-dense produce and whole foods

• Limit alcohol and support digestive health for optimal omega-3 function

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