Omega 3: Benefits, Sources and the Right Dosage
Omega 3 is one of the essential fatty acids – meaning your body can't produce it on its own and depends on you getting it through food. You'll find omega-3 fatty acids mainly in oily fish, but also in plant sources such as algae, chia and flax seeds or walnuts. In this guide you'll learn what role omega 3 plays in the body, how much of it makes sense and how to spot a possible deficiency.
Omega-3 fatty acids – above all EPA and DHA – are involved in many normal body functions. DHA in particular contributes to the maintenance of normal brain function and normal vision, while EPA and DHA together contribute to normal heart function. These beneficial effects are obtained with a daily intake of 250 mg. No surprise, then, that omega 3 is considered a firm part of a balanced diet.
Omega 3: the key benefits at a glance
Omega 3 takes on several jobs in the body. Here are the areas where these polyunsaturated fatty acids play a role:
1. Heart and circulation
EPA and DHA contribute to normal heart function – the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. That's why oily sea fish features in many dietary recommendations as a firm part of a balanced menu.
2. Brain function
DHA is a building block of brain cells and contributes to the maintenance of normal brain function (from 250 mg DHA daily). The human brain is made up largely of fat – so omega 3 is quite literally building material here.
3. Vision
Your eyes benefit too: DHA contributes to the maintenance of normal vision (likewise from 250 mg DHA per day). DHA plays an especially important role during growth and development.
4. A building block of your cells
Omega-3 fatty acids are part of the cell membranes throughout your body. That makes them part of the basic equipment your system needs for many normal processes – one more reason to keep your supply topped up regularly.
The 3 most important omega-3 fatty acids: ALA, EPA and DHA
Omega 3 is an umbrella term. Three fatty acids matter most: ALA, EPA and DHA. While ALA comes from plant sources, EPA and DHA are found mainly in marine sources.
- ALA (alpha-linolenic acid): the most widely available plant-based omega-3 source. Your body can convert ALA into EPA and DHA – but only to a limited extent.
- EPA (eicosapentaenoic acid): found mainly in oily sea fish such as salmon, herring and anchovies, which is why it's also called marine omega 3.
- DHA (docosahexaenoic acid): especially important for the brain and eyes. DHA is found above all in oily fish and in algae.
How much omega 3 a day? The right dosage
How much omega 3 makes sense depends on your age and stage of life. For the beneficial effects on the heart, brain and vision, 250 mg of EPA or DHA per day is the reference value. Oily fish such as mackerel and salmon deliver plenty of it. If you eat fish regularly, you'll usually cover your needs well through your diet. If you're unsure – for example during pregnancy or with existing medical conditions – it's best to discuss the right amount with your doctor.
Signs you might be short on omega 3
An insufficient omega-3 supply often shows up only in non-specific ways. The points below may – but don't have to – be related to it, and are no substitute for a medical check-up:
- dry skin
- brittle nails and dull hair
- tiredness and inner restlessness
- difficulty concentrating
- discomfort in muscles and joints
If such complaints persist or bother you, have the cause checked by a doctor rather than experimenting on your own.
Omega 3 and omega 6: what's the difference?
Both omega 3 and omega 6 are unsaturated fatty acids your body can't produce itself. Both belong in a balanced diet – what matters most is the ratio. In a typical Western diet, omega 6 (from sunflower and corn oil, meat and poultry) usually dominates, while omega 3 (from oily fish, walnuts, flax seeds) often falls short. A conscious focus on more omega-3 sources helps to balance the ratio.
The best natural omega-3 sources
These foods deliver particularly high amounts of omega 3:
- Mackerel: provides vitamin B12 alongside omega 3.
- Salmon: one of the most popular sources of EPA and DHA.
- Herring & anchovies: oily sea fish rich in marine omega 3.
- Algae: the plant-based DHA and EPA source – ideal for vegetarian and vegan diets.
- Chia seeds: provide ALA plus protein and fibre.
- Flax seeds & flaxseed oil: especially rich in plant-based ALA.
- Walnuts: stand out for their high ALA content.
It's best to combine several of these sources in your everyday diet. If you avoid fish, have allergies or simply want to be on the safe side, you can consider an omega-3 supplement in addition to a balanced diet.
Omega 3 Plus Capsules
High-strength fish oil with EPA and DHA – conveniently in capsule form when you want to top up your omega-3 intake.
€19.27 per tub€65.70 €57.80
you save €7.90
€17.94 per tub€109.50 €89.70
you save €19.80
Prices incl. VAT. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
Frequently asked questions
How much omega 3 should I take per day?
Plant-based or animal omega 3 – which is better?
Do I need an omega-3 supplement?
More on healthy eating in the Surpresa Natural blog
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