Omega-3 Fatty Acids: Importance, Benefits and Foods

Posted by Mike Miryala on


Have you noticed more and more people are looking for Omega 3 supplements lately? It's also hard to miss when you stroll down the health section of your favorite grocery store, with shelves stacked high with a wide array of options for Omega 3 supplements like Fish or Krill Oil.

In this article, let's dive into the fascinating world of omega-3 fatty acids, which are powerful healthy fats that play a vital role in keeping a healthy heart, body and mind. Omega-3s are like the building blocks of our cells, influencing the very structure of every cell wall. Not only that, they serve as an energy source and contribute to the optimal functioning of crucial systems like the heart, lungs, blood vessels, and immune system.

Here's the interesting part: while omega-3s are undeniably important, our bodies can't produce them in sufficient quantities on their own. That's why they are classified as essential nutrients, meaning we must obtain them through external sources such as  foods we eat or supplements. Omega-3 fatty acids can be found from fish, seafood and plant-based foods like flaxseeds or chia seeds to name a few. By incorporating omega-3-rich foods or supplements in your diet, you can help build and maintain a strong and vibrant body.


What are Omega-3 Fatty Acids?


Omega-3 fatty acids are a type of polyunsaturated fats that play a crucial role in maintaining our overall health. They play a vital role in ensuring that all our cells perform their jobs effectively. These are like the essential building blocks of our cell membranes, providing structure and facilitating interactions between cells. While every cell benefits from omega-3s, they are particularly abundant in cells located in our eyes and brain.

There are three main types of omega-3 fatty acids that have been extensively studied:

1.  Eicosapentaenoic Acid (EPA): EPA is primarily found in marine sources such as fatty fish like salmon, mackerel, sardines and seafoods like oysters, shrimp and krill. It is known for its anti-inflammatory properties and has been associated with various health benefits, particularly in supporting heart health.

2. Docosahexaenoic Acid (DHA): DHA is also abundant in fatty fish and seafood sources, especially for the brain and eyes. It is a vital component of brain tissue and is important for proper cognitive function, visual development, and overall brain health.

3.  Alpha-Linolenic Acid (ALA): ALA is predominantly found in plant-based sources such as flaxseeds, chia seeds, hemp seeds, and walnuts. While ALA is not as readily converted to EPA and DHA in the body, it still offers some health benefits and serves as a valuable source of omega-3s for vegetarians and vegans.


Benefits: Why You Need Omega-3


Heart Health


Omega-3s have been extensively studied for their positive effects on cardiovascular health. They can help reduce triglyceride levels, lower blood pressure, decrease the risk of abnormal heart rhythms, and improve overall heart function. These benefits contribute to a healthier heart and a reduced risk of heart disease.


Brain Function and Mental Health


Omega-3s, particularly DHA, are crucial for proper brain development and function. They support the structure of brain cells and are essential for the growth and maintenance of the brain throughout all stages of life. Omega-3s have been linked to improved cognitive function, memory, and focus. Additionally, they may have a positive impact on mental health by reducing the risk of depression, anxiety, and age-related cognitive decline.


Inflammation and Immune Response


Omega-3 fatty acids possess anti-inflammatory properties, helping to reduce chronic inflammation in the body. By modulating the body's inflammatory response, omega-3s can assist in managing conditions such as rheumatoid arthritis, inflammatory bowel disease, and asthma. They also support a healthy immune system, helping to strengthen immune responses and promote overall immune function.


Eye Health


DHA, a type of omega-3 fatty acid, is a major structural component of the retina in the eyes. Adequate intake of DHA is essential for maintaining good vision and eye health, particularly during early development and as we age. Omega-3s have been associated with a decreased risk of age-related macular degeneration, a leading cause of vision loss in older adults.


Pregnancy and Early Development


Omega-3 fatty acids, especially DHA, are crucial during pregnancy and early childhood development. They support the growth and development of the baby's brain, eyes, and nervous system. Pregnant women are often advised to increase their omega-3 intake to promote healthy fetal development.


Is taking supplements containing Omega-3s necessary?


While it's ideal to obtain nutrients from a well-rounded diet, omega-3 supplements can be beneficial for several reasons:



Insufficient Intake: Many people struggle to consume enough omega-3 fatty acids through their regular diet, especially if they don't regularly consume fatty fish, seafood or plant-based sources rich in omega-3s. Supplements provide a convenient and reliable way to ensure an adequate intake of these essential fatty acids.


Specific Health Needs: Some individuals may have specific health conditions or concerns that require higher levels of omega-3s. For example, individuals with cardiovascular issues or inflammatory conditions may benefit from higher doses of omega-3s than what can be obtained through diet alone. Supplements offer a targeted approach to address these specific needs.


Vegetarian or Vegan Diets: Since the primary sources of omega-3s are fish and seafood, individuals following vegetarian or vegan diets may find it challenging to meet their omega-3 requirements. Plant-based omega-3 sources like flaxseeds and walnuts contain alpha-linolenic acid (ALA), which can be converted to EPA and DHA in the body, but the conversion rate is limited. Omega-3 supplements derived from algae offer a suitable alternative for those following plant-based diets.


Convenience and Consistency: Supplements provide a convenient way to ensure a consistent intake of omega-3s. They come in various forms, such as capsules or oils, making it easy to incorporate into daily routines. This is especially useful for individuals with busy lifestyles or those who may have difficulty accessing fresh or high-quality omega-3-rich foods regularly.


Therapeutic Purposes: In certain cases, healthcare professionals may recommend omega-3 supplements for therapeutic purposes. For example, they may be prescribed to manage specific health conditions like high triglyceride levels or as a supportive measure during pregnancy for optimal fetal development.


Remember: It's important to note that while omega-3 supplements can be beneficial, it's always advisable to consult with a healthcare professional or a registered dietitian before starting any new supplementation regimen. They can provide personalized guidance on how much omega-3 you need based on your individual needs and health goals.


Which Foods are high with Omega-3s?


Fish and Seafood Sources

Fatty fish and seafoods are among the best sources of omega-3s. Salmon, mackerel, sardines, trout, tuna (especially wild-caught varieties), and seafood like oysters, shrimp and krill are known for their high omega-3 content. Aim to include these fish in your diet regularly to boost your intake.


Chia Seeds

Chia seeds are a plant-based source of omega-3s, specifically alpha-linolenic acid (ALA). These tiny seeds pack a powerful nutritional punch and can be easily incorporated into your diet. Sprinkle them on yogurt, add them to smoothies, or use them as an egg substitute in recipes.



Flaxseeds are another excellent plant-based source of omega-3s, particularly ALA. Grind flaxseeds to enhance their digestibility and sprinkle them on cereals, oatmeal, or incorporate them into baked goods for an omega-3 boost.



Walnuts are not only a tasty snack but also a rich source of omega-3 fatty acids. Snack on a handful of walnuts or add them to salads, oatmeal, or baked goods to enjoy their omega-3 benefits.


Hemp Seeds

Hemp seeds are becoming increasingly popular for their nutritional profile, including omega-3 content. Add them to smoothies, sprinkle them on salads, or include them in your granola mix for an omega-3 boost.


Seaweed and Algae

Certain types of seaweed and algae, such as spirulina and chlorella, contain omega-3 fatty acids. These plant-based sources are especially beneficial for vegetarians and vegans.


Grass-Fed Beef

Compared to grain-fed beef, grass-fed beef tends to have higher levels of omega-3 fatty acids. If you consume meat, choosing grass-fed beef can provide a small but beneficial amount of omega-3s.





Omega-3s help all the cells in your body function efficiently, making them essential nutrients for the mind and body. This resulted in the increasing popularity of Omega 3s and why most people are finding ways to add these into their daily diet. It's important for a person to ensure an adequate intake of omega-3 fatty acids to support one’s overall health and well-being, and so incorporating foods rich in omega-3s into your diet or taking omega-3 supplements can be beneficial for maintaining a healthy balance of these essential nutrients.

Fish oil and Krill oil as Omega-3 supplements have both EPA and DHA. Algae oil has DHA and may be a good option for people who don't eat fish.

Although obtaining these nutrients from a balanced diet and food sources is highly recommended, the reality is that most people face challenges in acquiring sufficient omega-3 fatty acids solely through their everyday food choices. This is especially true for those who do not regularly consume fatty fish, seafood or plant-based sources abundant in omega-3s. In such cases, omega-3 supplements offer a convenient and dependable solution to bridge the gap and ensure an appropriate intake of these vital fatty acids.



Mike Miryala, Head Pharmacist at CoBionic



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