Omega-3: Health Benefits, Best Sources, and When to Supplement

Omega-3 at a glance: what makes this fat essential?

Not all fats are bad. In fact, some are life-saving. Omega-3 fatty acids fall squarely in that category—essential, anti-inflammatory, and impossible for your body to make on its own in sufficient amounts.

These are called essential fatty acids for a reason: you must get them from your diet. Your body uses omega-3s to build cell membranes, regulate inflammation, and support brain and heart function from the inside out.

What exactly are omega-3 fatty acids?

Omega-3s are a family of polyunsaturated fats made up of three main types:

• ALA (alpha-linolenic acid) – Found in plant sources like flaxseed, chia seeds, and walnuts. It’s the most common type in the Western diet, but it’s also the least bioavailable.
• EPA (eicosapentaenoic acid) – Found in fatty fish and fish oil. This one helps reduce inflammation and supports heart health.
• DHA (docosahexaenoic acid) – Also found in fish and algae oil. It is crucial for brain development, vision, and nervous system function.

Your body can convert ALA into EPA and DHA, but the process is painfully inefficient—often less than 10%. That’s why getting EPA and DHA directly from food or supplements is a smart move.

Why your body can’t function properly without it

Here’s where things get real.

Omega-3 fatty acids are built into every cell membrane in your body. They influence how cells respond to signals, how blood flows, and how inflammation is turned on—or off. Without them, your risk of heart disease, cognitive decline, joint pain, and even depression goes up. Way up.

In short? They’re not just another trendy nutrient. They’re non-negotiable.

The top 10 science-backed health benefits of omega-3

If omega-3s were sold like pharmaceuticals, they’d be the best-selling supplement in the world. Why? Because the health benefits of omega-3 reach nearly every part of the body—from your brain to your bones, skin, and even your mood.

Let’s break down the top benefits backed by science and clinical studies.

1. Protects your heart and lowers deadly fats

First things first: omega-3 for heart health is not hype. It’s one of the most well-documented benefits out there.

These fatty acids lower triglyceride levels, help reduce blood pressure, slow the buildup of plaque in arteries, and keep your heartbeat steady. The result? A significantly lower risk of heart attack, stroke, and sudden cardiac death—especially in people with high cardiovascular risk.

2. Feeds your brain and lifts your mood

The brain is made of nearly 60% fat, and DHA, a key type of omega-3, makes up a huge chunk of it. This isn’t random—omega-3 for brain function is essential.

Low levels of omega-3s are linked to depression, anxiety, brain fog, and cognitive decline. Supplementation may improve symptoms of major depressive disorder and bipolar disorder, and some evidence suggests it can help slow the progression of Alzheimer’s disease.

3. Fights inflammation at the root

Chronic inflammation is the silent killer behind conditions like arthritis, heart disease, and even some cancers. This is where omega-3 anti-inflammatory action kicks in.

EPA and DHA help reduce the production of inflammatory molecules like cytokines and eicosanoids. People with inflammatory disorders—such as rheumatoid arthritis—often see reduced joint pain, stiffness, and swelling with regular omega-3 intake.

4. Keeps your eyes sharp and clear

DHA isn’t just important for the brain—it’s also a major component of the retina. Too little can affect vision quality and increase the risk of macular degeneration, a leading cause of blindness.

In babies, omega-3s are vital for healthy visual development. In adults, they help protect against age-related eye disease.

5. Supports healthy pregnancy and child development

During pregnancy and breastfeeding, omega-3 fatty acids play a critical role in building a baby’s brain, eyes, and nervous system.

Higher omega-3 intake during pregnancy is associated with improved intelligence, better motor skills, and a lower risk of developmental delays in children. It may also reduce the risk of preterm birth and postpartum depression in mothers.

6. Improves skin from the inside out

Dry skin? Premature wrinkles? Eczema flare-ups?

Omega-3s for skin health support the skin’s barrier function, locking in moisture and reducing irritation. They also help regulate oil production, improve elasticity, and even calm redness from inflammatory skin conditions.

7. Boosts immune system resilience

Omega-3s influence how immune cells behave—and that’s a big deal. They modulate the immune response so your body can fight infections without triggering runaway inflammation.

Some studies show omega-3 supplementation may help manage autoimmune conditions like lupus and multiple sclerosis, and may even improve recovery during viral illnesses.

8. Sharpens focus and calms hyperactivity in kids

Research shows that children with ADHD often have lower levels of omega-3s. Supplementing with EPA and DHA may help reduce symptoms like inattention, hyperactivity, and impulsivity.

While omega-3s aren’t a cure, they’re a promising support tool for brain-related conditions—without harsh side effects.

9. Strengthens bones and reduces fracture risk

We usually think of calcium and vitamin D for bones, but omega-3s also play a role. They enhance calcium absorption and help reduce bone loss as we age.

In older adults, higher omega-3 levels are linked to greater bone density and lower risk of osteoporosis-related fractures.

10. Reduces fat in the liver

Non-alcoholic fatty liver disease (NAFLD) is now shockingly common, especially in people who are overweight. The good news? Omega-3 fatty acids can help.

They reduce liver fat accumulation, improve liver enzyme levels, and may even reverse early stages of fatty liver disease—especially when combined with diet and exercise.

Bottom line?
Omega-3s aren’t optional—they’re foundational. And the science is crystal clear: getting enough of them isn’t just about avoiding deficiency. It’s about unlocking better health from head to toe.

Best food sources of omega-3 (animal and plant-based)

Before you reach for a supplement, ask yourself: Are you getting your omega-3s from food?

The truth is, getting omega-3 fatty acids from food is the most natural—and often most effective—way to meet your body’s needs. But not all foods are created equal. Some pack a punch, others barely move the needle.

Let’s separate the power players from the pretenders.

Top animal-based sources (rich in EPA and DHA)

These are the gold standard. Fatty fish and seafood deliver EPA and DHA directly—no conversion required, no loss in bioavailability.

Here are the omega-3 superstars:

• Mackerel – One small fillet provides more than double the recommended daily intake.
• Salmon – Especially wild-caught. Rich in DHA for brain and eye health.
• Sardines – Affordable, convenient, and loaded with omega-3s and calcium.
• Anchovies – Tiny but mighty. Often overlooked, but highly concentrated.
• Herring – Popular in Europe, loaded with heart-healthy fats.
• Cod liver oil – A traditional source that combines omega-3s with vitamins A and D.

Eggs from omega-3-enriched hens, grass-fed meats, and some dairy products may also contain small but beneficial amounts of omega-3s—though they pale in comparison to oily fish.

Top plant-based sources (rich in ALA)

If you’re vegan or vegetarian, don’t panic. There are plant-based foods that deliver ALA, the plant form of omega-3. Your body can convert some ALA into EPA and DHA, though the rate is low (often under 10%).

Here’s where to focus:

• Chia seeds – A single tablespoon delivers a major omega-3 hit.
• Flaxseeds (and flaxseed oil) – Best consumed ground to unlock nutrients.
• Walnuts – Great for snacking, loaded with healthy fats.
• Hemp seeds – Mild, nutty, and great in smoothies or yoghurt.
• Algal oil – A standout vegan option, as it provides direct DHA (and sometimes EPA) sourced from marine algae.

Pro tip: If you’re plant-based, algal oil is the closest you’ll get to fish oil in terms of potency.

The bottom line?

To truly harness the benefits of omega-3, aim to get fatty fish on your plate at least twice a week—or supplement wisely if you can’t.

Best food sources of omega-3 (animal and plant-based)

Before you reach for a supplement, ask yourself: Are you getting your omega-3s from food?

Because the truth is, getting omega-3 fatty acids from food is the most natural—and often most effective—way to meet your body’s needs. But not all foods are created equal. Some pack a punch, others barely move the needle.

Let’s separate the power players from the pretenders.

A quick guide to omega-3-rich foods

Signs you may be deficient in omega-3

Here’s the uncomfortable truth: most people aren’t getting enough omega-3, and their bodies are shouting about it.

But because the signs are often subtle—or easily blamed on stress, ageing, or poor sleep—they get ignored. That’s a mistake.

So, how do you know if your body is low on this essential fat?

Let’s break it down.

1. Dry, irritated, or flaky skin

Omega-3s help maintain your skin barrier—keeping moisture in and inflammation out. When levels are low, skin becomes dry, dull, or inflamed. Eczema flare-ups and dermatitis may worsen too.

If your skincare routine is solid but your skin still misbehaves, it could be an inside job—specifically, an omega-3 deficiency.

2. Brittle nails and dry, thinning hair

Are your nails splitting? Is your hair losing its shine or falling out? These are classic signs that your body’s fat balance is off. Without omega-3s, the scalp can become dry and inflamed, and hair shafts lose integrity.

3. Mood swings, anxiety, or brain fog

Omega-3s—especially DHA—are critical for brain function. A deficiency can contribute to:

• Memory problems
• Difficulty concentrating
• Low mood or even depression and anxiety

Low omega-3 levels have even been linked to increased risk of neurodegenerative diseases over time.

4. Joint pain or stiffness

Your joints rely on omega-3s to reduce inflammation and maintain fluid movement. A lack of them can trigger stiffness, aching joints, or even accelerate conditions like arthritis.

5. Fatigue and poor sleep

Feeling drained, even after a full night’s sleep? Low omega-3 intake can mess with melatonin production, your body’s sleep hormone. It’s also been linked to restless sleep and increased nighttime waking.

6. Frequent infections or slow healing

Omega-3s help regulate the immune response. When you’re low, your body may struggle to fight off infections or repair tissue effectively. You might catch colds easily—or take longer to recover from them.

7. Visual problems

DHA is heavily concentrated in the retina. Without it, you may experience blurred vision, dry eyes, or increased sensitivity to light. Long-term deficiency can affect visual development and eye health.

Should you test for omega-3 levels?

It’s possible. A simple omega-3 index test (usually done via blood sample) measures the percentage of EPA and DHA in your red blood cells. An ideal score is above 8%. Most people hover below 5%.

If any of the symptoms above feel familiar, it might be time to act.

When and how to supplement omega-3

Let’s get this straight: supplements are not a shortcut to a healthy diet—but they’re damn useful when diet alone doesn’t cut it.

So when should you consider reaching for an omega-3 capsule or spoonful of oil?

Here’s the breakdown.

When supplementation makes sense

There are certain scenarios where you’re unlikely to get enough omega-3s from food alone. You should consider supplementing if:

• You don’t eat fatty fish at least twice a week
• You follow a vegan or vegetarian diet
• You have chronic inflammation, autoimmune disease, or joint pain
• You’re pregnant or breastfeeding (DHA is vital for baby’s brain development)
• You have heart disease or high triglycerides
• You experience mood swings, anxiety, or brain fog
• You’re recovering from injury or frequent illness

Still unsure? Get your omega-3 index tested—it’s the most accurate way to know if you’re running low.

What to look for in an omega-3 supplement

Not all supplements are created equal. Some are weak, oxidised, or packed with fillers. Here’s what to check before you buy:

Best types of omega-3 supplements

Let’s rank them:

1. Fish oil capsules – The go-to for most people. Rich in both EPA and DHA.
2. Krill oil – Slightly more expensive but often better absorbed and more stable.
3. Cod liver oil – Traditional and effective. Bonus: natural vitamins A and D.
4. Algal oil – The best vegan-friendly option, provides DHA and sometimes EPA.
5. Flaxseed oil – Plant-based, but only contains ALA (limited conversion to EPA/DHA).

When and how to take it

• Take with food, especially fat-containing meals, to boost absorption.
• Split doses if taking over 1,000 mg daily—this reduces the chance of fishy aftertaste.
• Be consistent. Omega-3 benefits build over time—not overnight.

Side effects and precautions

Most people tolerate omega-3 supplements well. But in high doses, they may:

• Thin the blood (caution if you’re on anticoagulants)
• Cause mild digestive upset (burping, nausea, loose stools)
• Interact with certain medications

Always talk to your doctor before starting if you have a bleeding disorder or are on blood thinners.

Omega-3s aren’t optional—they’re essential.

From your heart and brain to your joints, eyes, and immune system, these fatty acids are involved in nearly every critical function in the body. Yet modern diets leave most people deficient, inflamed, and at risk.

The fix isn’t complicated:

• Eat more oily fish
• Add plant-based omega-3s where you can
• Cut back on omega-6 overload
• And if needed, supplement smartly

This is one of the few health upgrades that’s simple, proven, and far-reaching.
Don’t wait for symptoms—get ahead with omega-3s now.