4 minHealth experts continue to remind us of the power of omega-3 fatty acids for a healthy lifestyle. These fatty acids are extremely beneficial for your heart, brain and eyes. Many people therefore choose omega-3 supplements to boost their diet. But what makes these fatty acids so important and how can you get enough of them? Read on to find out!
In this article, you will learn
- What omega-3 is and why it is so important
- The different forms of omega-3 and where to find them
- How much omega-3 you need every day
- The symptoms of an omega-3 deficiency
- Whether you might need an omega-3 supplement
What are omega fatty acids?
Omega fatty acids are unsaturated fats that play an important role in your health. Omega 3 and omega 6 are essential, which means that your body cannot produce them itself and you must therefore obtain them through your diet. Omega 9 is non-essential because your body can produce it itself, but it remains a valuable fatty acid for your health.
Omega-3 fatty acids support a healthy heart, help maintain blood pressure and cholesterol levels, and are very important for brain function. They can also reduce inflammation in the body. Omega-3 is mainly found in oily fish (such as salmon and mackerel), but also in plant sources such as flaxseed, chia seeds, walnuts and algae oil.
Omega-6 fatty acids play a role in your body's immune system and in regulating inflammatory responses. They are commonly found in vegetable oils (such as sunflower oil and corn oil), nuts and seeds. Although omega-6 often has a bad reputation, it is not harmful as long as there is a good balance with omega-3. In the Western diet, this balance is often disrupted because we consume relatively high amounts of omega-6 and too little omega-3.
Omega-9 fatty acids, such as oleic acid, are non-essential fatty acids, but they are still important. They can contribute to healthy cholesterol levels and have an anti-inflammatory effect. Omega-9 is mainly found in olive oil, avocados, nuts and almonds. Although your body can produce these fatty acids itself, extra intake through food can contribute to a healthy fatty acid profile, especially when there are deficiencies in omega-3 or -6.
A healthy balance between omega-3, -6 and -9 is important for the optimal functioning of your heart, brain, hormones and immune system. That is why, especially with a modern diet, it can be wise to supplement with extra omega-3.
Forms of omega-3
There are two main forms of omega-3 fatty acids: alpha-linolenic acid (ALA),docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA in particular are extremely important for health and should be consumed in sufficient quantities. The body can produce a small amount of ALA itself. Omega-3 in the form of EPA and DHA is mainly found in animal sources such as oily fish and shellfish.
What is omega-3 good for?
Omega-3 has numerous functions:
- The intake of DHA contributes to brain function
- EPA and DHA contribute to vision
- EPA and DHA contribute to the normal functioning of the heart
- The intake of DHA by the mother contributes to brain development and the normal development of the eyes of the foetus and breastfed infants
- ALA is good for cholesterol levels
Omega-3 is also an important factor in child development.
Omega-3 in food
Omega-3 comes from both animal and plant sources:
- Animal sources: Oily fish such as salmon, herring, mackerel, eel and sardines, as well as shellfish and crustaceans, contain EPA and DHA in particular.
- Plant sources: Omega-3 is also found in plant sources, such as chia seed oil, walnuts, linseed oil and algae oil. These mainly contain ALA. Algae oil is one of the few plant sources that also contains DHA and EPA.
Omega-3 deficiency
An omega-3 deficiency can be recognised by the following symptoms:
- Fatigue
- Difficulty concentrating
- Depression
- Poor memory
- Brittle nails
- Dry hair
- Excessive thirst and urination
- Blurred vision
Recommended amount
The EFSA has not set a precise recommended daily amount for omega-3, but it has set an “adequate intake” (AI). This is an estimated amount that should be sufficient to meet requirements when there is not yet enough data to determine a precise daily requirement.
No acceptable upper limit has been set. The EFSA concludes that the available data are insufficient to establish an acceptable upper intake level. They do state that intakes of up to 1-5 grams of DHA + EPA (total) or 1.8 grams of EPA per day do not pose any safety risks, but the long-term effects are unknown (EFSA, 2012). There are indications that higher intakes may affect blood clotting.
Are you taking blood thinners? If so, contact your doctor if you consume more than 1 gram of DHA/EPA per day. There are indications that this may affect your blood clotting.
| Age group | AI | Upper limit |
| 7*-12 months | 100 mg DHA | ? |
| From 2 years | 250 mg DHA + EPA (total) | ? |
| Adults | 250-500 mg DHA + EPA (total) | 1-5 gram DHA + EPA (total) of max. 1,8 gram EPA |
| Pregnant women, breastfeeding women | Min. 350-450 mg DHA + EPA (total) | ? |
Need an omega-3 supplement?
Does your child dislike fish? Or is it difficult to eat oily fish once a week at home? Or do you recognise the symptoms of an omega-3 deficiency? Then it is definitely advisable to take an omega-3 supplement. Because vegans cannot obtain omega-3 EPA and DHA from their diet, a supplement containing algae oil is an alternative for them.
In addition, the recommendations for pregnant women are also higher, as they need to eat oily fish once a week and lean fish once a week to reach the recommended amount! If this is not possible, take an omega-3 supplement containing 350-450 mg of DHA throughout your pregnancy.
People with cardiovascular disease are also advised to eat fish once or even twice a week. People in this target group are therefore at higher risk of a deficiency.
