Omega-3 fatty acids explained: what to know

What do walnuts, avocado and salmon all have in common? They contain omega-3 fatty acids, which the body cannot effectively make on its own. So, what exactly are omega-3s? What do they do and why do they matter? Here’s a quick guide to help answer these questions and more. 

In this article:

What are omega-3s?

Omega-3s are healthier fats the body uses for everyday functions. Unlike certain other nutrients, the body can't effectively make omega-3s on its own. That means people have to get omega-3s from their diets.

Types of omega-3 fatty acids

It’s important to know that not all omega-3s are the same. There are three main types:

• ALA (alpha-linolenic acid)
• EPA (eicosapentenoic acid)
• DHA (docosahexaenoic acid)

Each type of omega-3 has its own role. The body can convert some ALA to EPA and then to DHA. Eating foods rich in these fatty acids can help people meet their nutritional needs. Taking supplements is another option, but most people in the U.S. get enough ALA from the foods they eat.

Potential omega-3 benefits

Experts have been studying the potential health benefits of omega-3s for years. While there are some findings worthing celebrating, more research is still needed. It’s also important to note that most studies focus on people who get omega-3s naturally through food — not by taking supplements.

Also, the U.S. Food and Drug Administration (FDA) has special rules for what food companies can claim about omega-3s. The FDA doesn’t permit claims like “high in [nutrient].” Anyone interested in learning more can always reach out to a health care provider for more personalized guidance.

Omega-3 heart health benefits

Research suggests those who eat seafood (fish and shellfish) at least once a week are less likely to die of heart disease than those who rarely or never eat seafood. Triglycerides are a type of fat that are stored in fat cells for future use. They come from foods, like fats and oils, as well as extra calories the body does not need right away.

The combination of high levels of triglycerides with low high-density lipoprotein (HDL) and/or high low-density lipoprotein (LDL) cholesterol can increase the risk for health problems, like a heart attack.

Other possible benefits of omega-3s

In addition to heart health benefits, researchers are exploring the possible role of omega-3s in many other health conditions. More research is needed to determine if omega-3s have any other health benefits.

Who may benefit from omega-3s?

Taking supplements like omega-3s is a personal decision, and it is recommended that people consult their health care provider to determine what is best for them before changing their diets or taking supplements.

Is omega-3 good for pregnancy?

During pregnancy, omega-3s may help with a baby's brain development before and after birth. Getting enough omega-3s before, during and after pregnancy is one way to help support both the expecting parent and their baby.

5 sources that contain omega-3s

Foods that may contain omega-3s can add flavor and variety to meals. They may include:

Omega-3 supplements

If people aren't getting enough omega-3 from their diets, supplements can help close the gap. Fish oil provides both EPA and DHA but there are other options too. Algal oil offers a plant-based source of DHA and flaxseed oil is another vegetarian-friendly pick.

Because omega-3 supplements vary in how much EPA and DHA they contain, it’s important to check the label to understand serving sizes and dosage. Some may also include extra vitamins, like A or D, which can be helpful but may be harmful if people are already getting them from food. Consult with a health care provider on what is best before starting or stopping supplements.

The bottom line: Food is the foundation. But supplements may help serve as a backup when meals don’t provide enough omega-3s.

How can someone tell if they have enough omega-3 in their diet?

Most people in the U.S. get enough ALA omega-3s through their daily diet, with small amounts of EPA and DHA also consumed. Recommended amounts of EPA and DHA have not been established.

Not getting enough omega-3s can make the skin dry and bumpy.  People  might get a red, itchy rash. But this doesn’t happen often in the U.S. In fact, it’s pretty rare.

Key takeaways

Omega-3 fatty acids are important nutrients the body can't produce, which is why people need to get them from their diet. There are three main types of omega-3s — ALA, EPA and DHA —  and they each play different roles. Omega-3s help support heart health, and more research is being done to see if they can help support other conditions as well. People can get omega-3s from foods like fatty fish, nuts and seeds or take supplements if needed. Most people in the U.S. get enough ALA from their diet. It’s important to consult a health care provider before changing a diet plan or taking supplements. 

FOR VITAMINS AND SUPPLEMENTS: Consult your health care provider before taking any vitamins or supplements. This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.