Your Guide to Omega-3s Everyday Health MenuNewslettersSearch Diet & Nutrition Everything You Need to Know About Omega-3s By Jennifer Kelly GeddesMedically Reviewed by Kelly Kennedy, RDNReviewed: May 18, 2021Medically ReviewedStrive to eat a healthful, varied diet of foods that naturally contain omega-3s, such as mackerel, walnuts, chia seeds, flax seeds, and plant oils.Tatiana Bralnina/AlamyThe buzzy term "fatty acids" may not sound very appetizing, but working these important nutrients into your diet helps with bodily functions both big (heart and brain health) and small (the membranes around your cells), according to the National Institutes of Health (NIH).Omega-3s, found in plant oils and fish, are essential fatty acids that your body can’t produce on its own — you’ve got to include them in your meals. To bring you up to date, here’s the full rundown on omega-3s, including how much you should consume, whether to add a supplement to your diet, and the health risks to consider. Omega-3s What They Are Omega-3s are part of the family of polyunsaturated fatty acids (PUFA). They are essential fatty acids (EFA) that can be broken down into alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). “Omega-3s are named for the placement of the last double bond in the molecule, which is three positions from the omega tail,” explains Melissa Majumdar, RD, a spokesperson for the Academy of Nutrition and Dietetics and the nutrition coordinator for the Brigham and Women’s Center for Metabolic and Bariatric Surgery in Boston. ALA is the precursor to EPA and DHA, which means your body can convert very small amounts of ALA into the other two fatty acids, notes Sonya Angelone, RDN, a spokesperson for the Academy of Nutrition and Dietetics in San Francisco. Diabetes Meal Plan Salmon Cakes Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What Omega-3s Do and Why They re ImportantThe laundry list of benefits these vital nutrients offer is long and varied. Omega-3s have anti-inflammatory and anti-blood-clotting effects and may help reduce the risk of heart disease and stroke. They’re vital for brain function, joint mobility, hormone production, genetic function, eye health, and infant development (brain, immune, and nervous systems). Plus, these fatty acids may reduce the risk of dementia as well as ease symptoms related to rheumatoid arthritis. “And they’ve been shown to improve cholesterol levels, lower blood pressure, and decrease your risk of certain types of cancer,” notes Torey Armul RD, a spokesperson for the Academy of Nutrition and Dietetics in Columbus, Ohio. These nutrients are the building blocks for cells, helping the structure of cell membranes and cell receptors to function properly, adds Kristi King, RD, a dietitian at Baylor College of Medicine in Houston and a spokesperson for the Academy of Nutrition and Dietetics. How Much Omega-3 Do You Need to Consume There isn’t an official daily recommended intake of omega-3s, except for ALA, which is based on age and gender: Kids 1 to 3 years: 0.7 gKids 4 to 8 years: 0.9 gBoys 9 to 13 years: 1.2 gGirls 9 to 13 years: 1.0 gTeen boys and girls 14 to 18 years: 1.1 to 1.6 gMen: 1.6 gWomen: 1.1 gPregnant and breastfeeding women: 1.3 to 1.4 g “The U.S. Food and Drug Administration [FDA] recommends not exceeding 3 grams (g) of the active EPA and DHA ingredients,” warns King. “If you’re pregnant, you’ll need more omega-3 fats because they play an important role in the growth and development of the fetal brain and neural tubes,” points out Armul.But as with any nutrient, consuming too much, usually by way of a supplement, isn’t going to net you more health benefits. In fact, a study performed by Oregon State University, published in the journal Prostaglandins, Leukotrienes, and Essential Fatty Acids, found that taking large amounts of omega-3s may negatively affect a person’s immune system, leaving them unable to fight off bacterial infections. More on Conditions That Can Benefit From Omega-3 Consumption Best Omega-3 Fatty Acid Foods for Diabetes 9 Foods That Help or Hurt Anxiety 10 Foods That Lower Blood Pressure 7 Essential Foods to Reduce Psoriatic Arthritis Inflammation How to Work These Fats Into Your Diet With Foods Rich in Omega-3sStrive to eat a healthful, varied diet of foods that naturally contain omega-3s and those that have been fortified. These include fish and other seafood, especially cold-water, oily varieties, like salmon, tuna, mackerel, herring, anchovies, and sardines. Walnuts and chia and flax seeds, along with their oils and other plant oils (such as canola), are also good sources of omega-3s.More on Good Sources of Omega-3s Flaxseed A to ZMany foods on the market have been fortified with omega-3s. Check the labels when you look for eggs, milk, yogurt, juice and beverages made from soy milk.“Human breast milk and most infant formulas contain ALA, EPA, and DHA,” reports King. Can You Have an Omega-3 Deficiency and What Are the Effects Becoming deficient in omega-3 fatty acids is relatively rare, but if you’re vegan or don’t eat seafood every week, then you may not be getting enough, notes Angelone. Deficiencies can occur, though, with some people reporting fatigue, inflammation, and depression, says King. One classic sign is rough, red, scaly skin with itching. But since there’s no reasonable way to measure the omegas in your body, try to eat more foods that are rich in these fatty acids or consider a supplement, she adds.The recommendation, according to the 2015–2020 Dietary Guidelines for Americans, is to consume 8 to 12 ounces (oz) of seafood a week in order to obtain the necessary omega-3s. The American Heart Association (AHA) suggests at least two servings of fish per week to reduce the risk of cardiovascular disease, reports Majumdar. Fish oil capsules may contain krill or cod liver oil, though vegetarian options exist, too (algal oil comes from algae). Most people get enough ALA from the plant foods (nuts and seeds) they eat, per the NIH. More on Mercury and Other Chemicals in Fish Eat the Right Fish for Heart HealthBut pregnant women may be wary of these guidelines because of the risk of mercury that’s present in some fish. In this case, expectant women should still aim for at least 8 oz a week (but less than 12 oz) to aid in cognitive and vision development for their babies, Majumdar explains. And be sure to choose fish lower in mercury, such as wild salmon, herring, sardines, trout, and Atlantic or Pacific mackerel (but not king mackerel, which is high in methyl mercury). What to Know About Omega-3 and Fish Oil Supplements Can’t stomach anything with gills? A supplement may be the solution, particularly if you’re at risk for cardiovascular disease or you’re planning to have a baby, counsels Majumdar. Getting omega-3s from whole foods is always the best choice, but for those who simply cannot meet the recommended intake of fish each week, a supplement can be a good alternative. “Most fish oil or omega-3 supplements contain EPA and DHA, which are from animal sources and tend to be more bioavailable [than the ALA from plant sources],” says King. Always speak with your doctor before taking a supplement, as it may not be appropriate in every case.More on Benefits of Omega-3 Supplements Omega-3 for Gorgeous Hair and Healthy Skin The Safety of Omega-3 SupplementsThe Institutes of Medicine hasn’t set an upper limit for omega-3 fatty acids.“But it’s still possible to go overboard with these fats if you’re taking supplements,” notes Armul. Keep in mind the FDA’s recommendation of consuming less than 3 g a day, in total, with less than 2 g in supplement form.It’s a good idea to check with your doctor before starting any kind of supplement, as they’re not regulated in the same way drugs are and can interact with other medications you’re taking or may not be appropriate for you. It’s important to note that high levels of omega-3s may cause bleeding for those who also take warfarin and other anticoagulants. And a meta-analysis published in April 2021 in the European Heart Journal — Cardiovascular Pharmacotherapy also found that omega-3 supplements, even when taken in low doses, were associated with an increased risk of atrial fibrillation among people who had elevated levels of triglycerides (a type of fat in the body that raise risk of heart disease and other health problems). The Other Fatty Acids Omega-6 and Omega-9 and Why You Need Them Two other fatty acids, omega-6 and omega-9, are also part of a healthy diet. “Omega-6s are important building blocks for cell membranes and can only be obtained from food or a supplement,” notes King. Good sources of omega-6 include flaxseed meal and oil, pumpkin seeds, pine nuts, pistachios, and acai. Omega-6 is also present in many popular, processed foods that contain corn oil, though those tend to be less than healthy.More on ‘Good’ and ‘Bad’ Cholesterol Everything You Always Wanted to Know About CholesterolMost people get more than enough omega-6s in their diet; the benefit comes from a healthy ratio of omega-3s to omega-6s, and this can be improved by eating more omega-3s without a change in consumption of omega-6s. As for omega-9s, your body can actually make this substance, but adding it to your diet is definitely beneficial. “Omega-9s are widely believed to increase levels of HDL, which is the ‘good’ cholesterol, and lower the ‘bad’ one (LDL),” explains King. You can find omega-9s in olive oil, olives, avocados, nuts, and seeds. Emerging Research on Potential Omega-3 Benefits Although the majority of omega-3 research tends to be in the cardiovascular field, there are other areas in which fatty acid research has shown promising effects, including inflammation, colon cancer, and insulin resistance, reports King. “And it may help with ADHD symptoms, the reduction of depression and anxiety, eye health, and Alzheimer’s,” she adds. Evidence related to cancer prevention isn’t clear, as it varies by cancer type, genetic factors, and gender, says Majumdar.Research supporting omega-3s and depression showed mixed results: A meta-analysis of 26 studies published in March 2016 in the Journal of Epidemiology and Community Health found a 17 percent lower risk of depression with higher fish intake, while a review published in November 2015 in the Cochrane Database of Systematic Reviews found insufficient evidence. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking ReferencesOmega-3 Fatty Acids. National Institutes of Health. November 21, 2018.Fenton JI, Hord NG, Ghosh S, Gurzell EA. Immunomodulation by Dietary Long Chain Omega-3 Fatty Acids and the Potential for Adverse Health Outcomes. Prostaglandins Leukotrienes and Essential Fatty Acids. November–December 2013.2015–2020 Dietary Guidelines for Americans. Office of Disease Prevention and Health Promotion. May 22, 2019.Fish and Omega-3 Fatty Acids. American Heart Association. March 23, 2017.Li F, Liu X, Zhang D. Fish Consumption and Risk of Depression: A Meta-Analysis. Journal of Epidemiology and Community Health. March 2016.Appleton KM, Sallis HM, Perry R, et al. Omega-3 Fatty Acids for Depression in Adults. Cochrane Database of Systematic Reviews. November 2015.Lombardi M, Carbone S, Del Buono MG, et al. Omega-3 Fatty Acids Supplementation and Risk of Atrial Fibrillation: An Updated Meta-Analysis of Randomized Controlled Trials. European Heart Journal — Cardiovascular Pharmacotherapy. April 28, 2021.Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine of the National Academies. 2005.Show Less The Latest in Diet & Nutrition Later Meals Increase Hunger Decrease Calories BurnedPeople who skip breakfast and eat a late dinner have more intense food cravings and burn less energy during the day, a new study suggests.By Lisa RapaportOctober 7, 2022 Whole Grains 101 Health Benefits Nutrition Facts Recipes and MoreBy Cristina HoltzerOctober 6, 2022 What Is the Longevity Diet A Detailed Scientific GuideBy Leslie BarrieOctober 6, 2022 Do Sports Drinks Count as Fluid They’re marketed as the ultimate in hydration, but are they really a better option than water? 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