Omega-3s: One of the most important nutrients you’re probably NOT getting enough of
If I could recommend one nutrient that benefits nearly every system in the body, omega-3 fatty acids would be near the top of the list. Omega-3 fatty acids support systems like the cardiovascular and endocrine systems, and even at the microscopic level, they provide structure to every cell while aiding interactions between cells.
Because of the versatility and support omega-3s have for the body, they’re considered essential nutrients. They are powerhouse nutrients you may not have heard enough about!
3 Main Types of Omega-3s
If you scanned where the highest concentrations of omega-3 fatty acids are in the body, you would see the most abundant clusters around your brain, heart, and eyes. Our bodies aren’t able to produce enough omega-3s on their own, so ingesting them through food or supplementation is necessary.
Omega-3s can be broken into 3 main types: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). These omega-3s are polyunsaturated fats, or “healthy” fats.
Together, EPA and DHA benefit the body through:
Reducing inflammation
In 2024, a review study was published examining EPA and DHA’s role as anti-inflammatories in previous studies from the last 10 years. The review highlighted that EPA and DHA supplements had beneficial impacts on regulating triglycerides, total cholesterol, insulin resistance, blood pressure, liver enzymes, inflammatory markers, and oxidative stress.
Supporting cardiovascular health
EPA and DHA help lower triglyceride levels and regulate cholesterol.
Supporting brain and mood
Researchers in meta-analyses generally agree that EPA and DHA are effective in improving mood disorders like depression, but the effectiveness can vary with the dose and the ratio of DHA and EPA.
To read more about ways to support your brain, check out my previous blog, “4 Ways to Support Your Brain Health.”
Lowering risk of cancer
Supporting vision
Remember how omega-3s cluster around the cells of the eyes? It seems only natural that they support vision and ward off eye diseases like glaucoma and macular degeneration. It’s reported that ALA is less beneficial to eyesight in comparison to other omega-3s.
Supporting hormone balance
Because of its role as an anti-inflammatory, omega-3s also support hormone balance.
Foods high in EPA and DHA: cold-water fish like:
Salmon
Check out my Teriyaki Salmon Bowl recipe!
Mackerel
Herring
Tuna
Cod
Halibut
ALA
In comparison to EPA and DHA, which are long chain omega-3 fatty acids, ALA is a short chain omega-3 fatty acid. ALA is known for its anti-inflammatory properties as well as an antioxidant to combat oxidative stress. A study review published in 2025 of previous scientific studies and analyses about ALA also found ALA supplementation benefits to include:
Improved glucose levels
Improved cholesterol levels, specifically LDL cholesterol
Improved inflammatory biomarkers
ALA is found in many plant foods such as:
Flaxseeds
Chia seeds
Read on about the benefits of chia seeds with my simple chia seed recipe on my previous blog, “Benefits of Chia Seeds.”
Walnuts
Soybeans
Kale
Spinach
Hemp seeds
When eaten, ALA is converted into EPA and DHA, but this process is not very robust. Only a small amount of ALA is converted into EPA and DHA, and the ALA that is not converted becomes stored and used as energy like any other dietary fat. Because of this, some may reach for supplementation to ensure they are consuming enough EPA and DHA to support overall health.
Supplementation
Many people can benefit from an omega-3 supplement, especially if they aren’t regularly eating fatty fish. When choosing a supplement, quality matters—look for one that provides meaningful amounts of EPA and DHA, is third-party tested for purity, has low levels of oxidation, and is sustainably sourced. A general daily target is around 1 gram (1,000 mg) of combined EPA + DHA, though individual needs may vary based on diet, health goals, and omega-3 status. If you’re curious whether you’re getting enough, an Omega-3 Index blood test can measure the amount of EPA and DHA in your red blood cells and provide a helpful look at your omega-3 status.