Omega-3 Explained: What You Actually Need to Know

Omega-3 has become one of those phrases that seems to appear everywhere.

It’s in breakfast cereals, supplements, wellness articles, supermarket aisles and probably at least three conversations you’ve had recently about whether you really should be eating more salmon.

And while omega-3 is certainly worth knowing about, the whole subject can sound much more complicated than it needs to be. There’s ALA, EPA and DHA to get your head around, plus oily fish, plant sources, supplements and approximately a million different claims about what omega-3 can supposedly do for you.

So, let’s strip it back.

Here’s what omega-3 actually is, where you can get it and what to look for if you’re considering a supplement, without turning breakfast into a chemistry lesson!

First Things First: What Is Omega-3?

Omega-3 isn’t one single thing.

It’s a family of polyunsaturated fats, with three types cropping up most often: ALA, EPA and DHA.

ALA is the one you’ll find mainly in plant foods. Flaxseeds, chia seeds, walnuts and rapeseed oil are all useful sources. It’s also an essential fatty acid, which means your body can’t make enough of it itself, so you need to get it from your diet.

EPA and DHA are a little different. They’re found predominantly in oily fish and seafood, and they’re the forms that tend to get the most attention when people talk about omega-3 supplements.

DHA is particularly important as a structural component of cell membranes, including those found in the brain and eyes, while EPA and DHA are involved in a range of processes throughout the body.

There’s a slight catch when it comes to plant-based omega-3, though.

Your body can convert ALA into EPA and DHA, but this conversion is limited. So while adding chia seeds to your breakfast is absolutely worthwhile, it isn’t quite the same nutritional proposition as eating oily fish.

So…

Should You Just Eat More Fish?

For most people, food is a pretty sensible place to start.

Oily fish such as salmon, sardines, mackerel, trout, herring, pilchards and sprats are naturally rich in EPA and DHA, while also providing protein and a range of other nutrients.

Current NHS guidance recommends that adults include at least two portions of fish a week, with one being oily fish. A portion is around 140g when cooked.

And before you start imagining elaborate salmon recipes requiring seventeen ingredients you’ve never heard of, this doesn’t need to be complicated.

Tinned sardines can go into pasta. Mackerel is lovely on toast. Salmon can be thrown into the oven with some vegetables. Smoked trout can turn an otherwise rather sad lunch into something that feels considerably more exciting.

What If You Don’t Eat Fish?

This is where plant foods and supplements can become more interesting.

Chia seeds, ground flaxseed, walnuts and rapeseed oil are all easy ways of adding ALA to your diet. Sprinkle seeds over porridge, add walnuts to yoghurt or blend some ground flaxseed into a smoothie.

If you don’t eat fish because you’re vegetarian or vegan, there’s another option worth knowing about: algae.

Algal oil can provide DHA and, in some products, EPA without involving fish. This is because the omega-3s that ultimately make their way up the marine food chain originate from microalgae in the first place.

So if fish isn’t part of your diet, you don’t necessarily have to miss out on EPA and DHA altogether.

Do Omega-3 Supplements Actually Do Anything?

Omega-3 is important, but that doesn’t mean taking a capsule automatically delivers a noticeable improvement in every area of your health.

Research has found that EPA and DHA can help lower triglyceride levels and eating fish as part of an overall healthy diet is associated with cardiovascular benefits.

The evidence can vary depending on the amount taken, the type of omega-3, the person taking it and what outcome researchers are actually looking at.

You’ll also come across claims about omega-3 and everything from memory and mood to joints, skin and immunity. There’s another reason food deserves some attention, too. A portion of salmon doesn’t just contain omega-3. You’re also getting protein and other nutrients. Nuts and seeds bring fibre, minerals and other beneficial fats. A supplement can be useful, but it isn’t a replacement for a varied diet.

How to Read an Omega-3 Supplement Label

If you’ve ever stood in front of a supplement shelf wondering why one bottle says “1,000mg” in enormous letters while another says something completely different, you’re not alone.

The important thing to remember is that the headline number isn’t necessarily the amount of EPA and DHA you’re getting.

A supplement might contain 1,000mg of fish oil, for example, but that doesn’t mean you’re getting 1,000mg of EPA and DHA combined.

Instead, look a little further down the label.

Check how much EPA and DHA are provided per serving, as well as how many capsules make up that serving. It’s also worth checking where the omega-3 comes from, whether there are any relevant allergens, how the product should be stored and whether the manufacturer provides information about quality testing.

If you’re comparing different options, you can browse products on fenixhealthscience.com⁠ and compare things such as their source, serving size and EPA/DHA content.

Don’t be seduced by the biggest number on the front of the packet, though. More isn’t automatically better, and the right amount depends on the individual and why they’re considering supplementation in the first place.

Are Omega-3 Supplements Safe?

For many people, omega-3 supplements are well tolerated, although they can sometimes cause fairly unglamorous side effects such as an unpleasant aftertaste, heartburn, nausea or stomach discomfort.

There are also certain situations where you should speak to a healthcare professional before taking one.

For example, high doses of omega-3 can interact with medicines that affect blood clotting. If you’re taking warfarin or another anticoagulant, it’s particularly important to get professional advice rather than simply adding a supplement to your daily routine.

Pregnancy is another situation where a little extra care is needed.

The NHS advises against taking fish liver oil supplements, including cod liver oil, during pregnancy because they can contain vitamin A in the form of retinol. Too much vitamin A can be harmful to an unborn baby.

There are also specific NHS recommendations around which fish to eat, and how much, during pregnancy and for children because certain types can contain higher levels of pollutants or mercury.

In other words, omega-3 isn’t a case of “more is always better”.

What About the Plant-Based Options?

If you’re not a fan of fish, there’s no need to force yourself to suddenly become obsessed with sardines.

You can make ALA-rich foods part of your regular meals instead.

Try adding ground flaxseed to porridge or yoghurt, keeping a bag of walnuts handy for snacks, or adding chia seeds to overnight oats.

If you’re looking specifically for EPA and DHA and don’t eat fish, an algae-based supplement may be worth exploring.

The important thing is to look at the whole diet rather than focusing on one nutrient in isolation. A tablespoon of chia seeds isn’t a magical substitute for everything an oily fish meal provides — but it’s still a nutritious addition to your diet.

And that’s generally a much more helpful way to think about food.

Making Omega-3 Part of Real Life

There’s no need to completely overhaul your diet overnight.

If you currently eat very little fish, start small. Try adding one fish-based meal to your weekly routine and see what you actually enjoy.

Keep a couple of tins of sardines or mackerel in the cupboard for days when cooking feels like too much effort. Add salmon to a regular supermarket shop rather than treating it as a special-occasion ingredient.

If you don’t eat fish, make nuts and seeds regular features of meals and snacks. If you’re considering an algae-based supplement, particularly if you’re pregnant, taking medication or managing a health condition, have a chat with an appropriate healthcare professional first.

And don’t forget about variety. Eating different types of fish rather than relying on the same species every week can make your diet more interesting and may also be a more sensible choice from a sustainability perspective.

The Bottom Line

Omega-3 doesn’t need to become another thing you feel guilty about not doing perfectly.

You don’t need a cupboard full of supplements, a fridge permanently stocked with salmon or a breakfast bowl containing enough chia seeds to resemble a pond.

For most people, the sensible approach is simply to eat a varied diet and include omega-3-rich foods where they fit naturally. Oily fish can provide EPA and DHA, while nuts, seeds and certain oils are useful sources of ALA.

Supplements can have a place, too — particularly for people who don’t eat seafood or who have been advised to increase their intake — but choosing one isn’t about finding the bottle with the most impressive marketing.

Look at what’s actually inside it.

And, as ever, if you’re taking medication, pregnant, breastfeeding or dealing with a particular health concern, get personalised advice rather than relying on a supplement label or a wellness trend.

Because when it comes to nutrition, boringly sensible advice is usually much more useful than a miracle cure.

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Disclaimer: this article is for general information and isn’t intended to be medical advice in any way. Everyone’s health and nutritional needs are different so if you’re considering taking any supplements, particularly if you’re pregnant, breastfeeding, taking medication, or have an existing health condition, speak to your GP or healthcare professional first.