A foundational nutrient for brain health, inflammation control, and heart support
If there’s one supplement that nearly every expert agrees on, it’s omega-3 fatty acids. Known for their role in brain, heart, and joint health, these essential fats can have a powerful impact on inflammation, mood, cognition, and even metabolic function.
But there’s more to omega-3s than fish oil capsules. Let’s explore what they are, how they work, where to find them — and how to supplement effectively.
🧠 What Are Omega-3s?
Omega-3 fatty acids are a type of polyunsaturated fat. The three main forms are:
- ALA (alpha-linolenic acid) — found in plants
- EPA (eicosapentaenoic acid) — found in fish
- DHA (docosahexaenoic acid) — found in fish and algae
ALA is useful, but EPA and DHA are the heavy hitters, especially for anti-inflammatory and brain-supportive functions.
🔗 Harvard Health – Omega-3 Fatty Acids
💪 What Omega-3s Help With
- Reduce chronic inflammation
- Support brain health and focus
- Improve mood and emotional balance
- Protect the heart and blood vessels
- Enhance skin and joint health
- May support fat metabolism and body composition
Some research also links omega-3s to reduced risk of:
- Depression
- Alzheimer’s disease
- ADHD symptoms
- Autoimmune conditions
🔗 NIH – Omega-3 Supplement Research
❗ Signs You May Be Deficient
- Brain fog or poor memory
- Dry, flaky skin
- Fatigue
- Mood swings or mild depression
- Joint pain or stiffness
🐟 Best Food Sources
| Food | EPA + DHA content (approx.) |
|---|---|
| Mackerel (100g) | 4,000 mg |
| Salmon (100g) | 2,000–2,500 mg |
| Sardines (100g) | 2,200 mg |
| Anchovies (100g) | 2,000 mg |
| Herring (100g) | 1,900 mg |
| Omega-3 eggs | 300–500 mg per egg |
Plant-based ALA sources: flaxseeds, chia seeds, walnuts — useful, but less efficiently converted to EPA/DHA.
💊 What to Know About Supplementing
- Dose: 1,000–3,000 mg combined EPA + DHA per day is common
- Form: triglyceride form (natural) is better absorbed than ethyl ester form
- Timing: take with meals, preferably meals containing fat
- Vegan options: Algae oil (pure DHA or DHA + EPA formulas)
Look for:
- Third-party tested for purity (heavy metals, oxidation)
- Clear EPA/DHA ratios (not just “fish oil” mg)
Recommended brands often include: Nordic Naturals, Carlson Labs, Ovega-3 (vegan)
⚠️ Watch Out For
- Slight blood thinning — talk to your doctor if you’re on anticoagulants
- Low-quality fish oils can be oxidized or poorly absorbed
- Fish burps? Try enteric-coated or emulsified formulas
Final Thoughts
Omega-3s are one of the most well-researched, foundational supplements for daily health. Whether through food or supplements, ensuring you get enough can support your brain, heart, joints, and mood in powerful ways.
A strong mind starts with a well-fed brain — and omega-3s are brain food, pure and simple.