Medically reviewed by Jamie Johnson, RDN
:max_bytes(150000):strip_icc():format(jpeg)/GettyImages-1347857819-64e0b4dcbd314e828e4b40910ccfd08b.jpg "Foods rich in omega-3 fatty acids are displayed on a wooden table, including fish oil capsules, olives, salmon, flax seed")
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- Omega-3s can lower inflammation, cholesterol levels, and blood pressure, which can benefit heart health.
- EPA and DHA may decrease symptoms in people with inflammatory diseases.
- Flax oil, chia seeds, and salmon are sources of omega-3s.
Omega-3 fatty acids are often praised for supporting heart health and helping reduce inflammation—but your body can’t make enough of these essential fats on its own. That’s why getting omega-3s through the foods you eat is so important.
There are three main types of this polyunsaturated fat: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).
1. Support Your Heart Health
Omega-3s can protect heart health. They may lower inflammation, blood lipid levels, and blood pressure.
Supplementation may also help improve blood flow, increase high-density lipoprotein (HDL) cholesterol levels, and support a healthy heart rate.
A 2019 review of 13 studies with 127,477 participants found that EPA and DHA omega-3 supplements significantly lowered the risk of heart attack, coronary heart disease, total heart disease, and death caused by heart disease.
Higher doses improved benefits: 1,000 milligrams a day led to a 9% lower risk of heart attack and 7% lower risk of total coronary heart disease.
2. Improve Your Cognitive Function
Omega-3s play an important role in brain development and function. Supplementation has been shown to improve memory and attention in older adults and children.
A 2023 review found that 43.6% of the studies reported positive cognitive outcomes after omega-3 supplementation. About 66.7% of studies on older adults with mild cognitive impairment also reported positive outcomes.
3. Support Your Mental Health
Omega-3s may help improve depression symptoms. Supplements containing 60% EPA or more per gram per day have been shown to be the most effective.
4. Help Lower Inflammation in Your Body
EPA and DHA help regulate inflammation in the body. Both decrease levels of some inflammatory proteins.
Omega-3 supplements may decrease symptoms in people with inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease (IBD).
5. May Support Fetal Brain Development
Omega-3s play an important role in brain development. Experts recommend pregnant people supplement with omega-3s to support fetal development.
How Can You Get More Omega-3s in Your Diet?
Omega-3 deficiency is rare in the United States, but many people have insufficient levels.
Some of the best sources of DHA, EPA, and ALA include:
- Flax oil: 7.26 grams (g) ALA per tablespoon (tbsp)
- Chia seeds: 5.06 g ALA per 1-ounce (oz) serving
- Flaxseed: 2.35 g ALA per tbsp
- Salmon, wild: 1.24 g DHA and 0.59 g EPA per 3-oz serving
- Herring: 0.94 g DHA and 0.77 g EPA per 3-oz serving
- Sardines: 0.74 g DHA and 0.45 g EPA per 3-oz serving
- Oysters: 0.14 g ALA, 0.23 g DHA, and 0.30 g EPA per 3-oz serving
Seafood is the richest source of EPA and DHA. Other foods, like egg yolks and pastured dairy products, contain small amounts.
ALA is concentrated in plant-based foods, such as nuts and seeds. It can also be found in certain oils. Some animal products, like dairy and beef, provide small amounts of ALA.
How Can You Take Omega-3s?
You can usually find omega-3 supplements in gel-cap form. They are also available in liquid and gummy forms.
Most DHA- and EPA-based supplements are derived from fish or krill. There are plant-based DHA and EPA supplements for people who follow vegetarian or vegan diets.
Consider algal oil-based products if you want to take a plant-based omega-3 supplement. Algal oil contains DHA and EPA.
You can take omega-3 supplements at any time of day. The body best absorbs them when you take them with a meal that contains fat.
What Is the Best Dosage?
Dosage recommendations for EPA and DHA vary. Most omega-3 supplements provide 500-1,200 milligrams of combined EPA and DHA per serving.
People with high triglycerides or inflammatory diseases may benefit from dosages of more than 2 grams per day. Lovaza is a prescription fish oil supplement that lowers high triglycerides. You can take 4 grams of Lovaza a day once or spread out.
Talk to a doctor about how many omega-3s to take if you are pregnant or breastfeeding.
Are Omega-3s Safe for Everyone?
Omega-3s are generally safe. The Food and Drug Administration (FDA) recommends that the daily intake of omega-3s not exceed 3 grams of combined EPA and DHA. No more than 2 grams per day should come from supplements.
High dosages of supplemental EPA and DHA may affect the body’s immune and inflammatory responses. They can also inhibit blood clotting, which can cause bleeding.
Are There Potential Drug Interactions?
Omega-3s may interact with anticoagulants (blood thinners) like warfarin, which prevent blood clots. High-dose DHA and EPA supplements may also interact with blood thinners.
Can You Take Too Much?
Do not take omega-3 supplement doses that exceed 2 grams per day unless a doctor prescribes it. Taking high doses may not be safe for everyone and may increase the risk of side effects.
Side effects may damage the immune system and increase the risk of bleeding.
Are There Side Effects You Should Watch For?
Omega-3 supplements are relatively safe. However, they may cause minor side effects like:
- Diarrhea
- Fishy aftertaste
- Headache
- Heartburn
- Nausea
- Odorous breath or sweat
- Stomach cramps
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
