Omega-3 fatty acids are found in fish, plant-based foods, and supplements. But how you get them – and whether you even need them – makes a bigger difference than most people think. Here's the essential breakdown of facts, risks, and common myths.
Omega-3 is an essential fatty acid
Your body can’t produce omega-3 on its own, so you must get it from your diet. It plays a vital role in heart, brain, and eye health – especially in early development.
There are three types of omega-3
ALA (from plants), and EPA and DHA (from fish and algae). EPA and DHA are the most beneficial, but the body only converts a small amount of ALA into them.
Fatty fish is the best source
Salmon, mackerel, herring, and sardines are rich in EPA and DHA. The body absorbs and uses these more efficiently than the ALA from plant sources.
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Plant-based sources aren’t enough for everyone
Chia seeds, flaxseeds, and walnuts contain ALA, but often not in high enough amounts to meet EPA/DHA needs—especially for those who don’t eat fish.
Supplements have limited proven benefits
Recent data shows omega-3 capsules might not prevent heart disease in healthy people and could even increase the risk of certain heart problems.
Regular use may carry risks
A UK-based study of 400,000 participants found that regular fish oil use was linked to a 13% higher risk of atrial fibrillation and a 5% higher risk of stroke.
Some benefits for those with heart disease
In people with existing cardiovascular conditions, omega-3 supplements were associated with reduced risk of progressing to heart attack or death.
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Official guidelines discourage routine supplementation
In the UK, omega-3 supplements are not recommended for preventing heart disease unless prescribed. Health authorities emphasize food over pills.
Fatty fish is still recommended weekly
The NHS advises eating at least one portion of oily fish per week as a natural, effective way to obtain omega-3. Pregnant and breastfeeding women should limit intake.
Balanced diet beats supplements
Experts agree that getting nutrients through a healthy, varied diet is far better than relying on supplements—unless there are specific medical needs.
This article is based on information from The Guardian
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