Do you need to supplement with Omega-3?

Firstly, what are Omega-3s?

Omega-3 polyunsaturated fatty acids (aka Omega-3s) are essential fats that perform various important functions in your body. They’re known as essential fats because the body cannot produce them on its own – we need to get these bad boys from our diet.

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What types of Omega-3s are there?

There are three main types of Omega-3 fatty acids: ALA, EPA, and DHA. We’ll be talking specifically about EPA and DHA. ALA, which is found in plant sources, is converted into EPA and DHA, but the conversion process is very inefficient. Trying to get enough EPA and DHA via ALA would be painful, which is why you’re best focusing directly on EPA and DHA. 

What foods contain EPA and DHA?

EPA and DHA can be found in oily fish (salmon, mackerel, etc.) and even in algae. So, if you’re vegan, you could get enough EPA and DHA from algae. 

Why do we need Omega-3s (EPA and DHA)?

The reason striving for a decent amount of EPA and DHA is a worthwhile endeavour is because of the vast health benefits – benefits to cardiovascular health,  cognitive function and reducing inflammation, among many other benefits. It’s actually considered a nutraceutical – a nutrient with pharmaceutical effects! They are insanely healthy, which is why you want to include enough of them in your diet.

How much Omega-3s (EPA and DHA) do we need?

The UK government recommends eating at least two 140-gram portions of fish a week, including a portion of oily fish. If we use salmon, for example, those two portions would equate to around a total of 6,000 milligrams of combined EPA and DHA in a week. If you don’t eat fish, particularly oily fish, then you’ll want to get this from supplementation. To get the aforementioned amount, you’d need about 850 milligrams of combined EPA and DHA each day. Again, that’s assuming you’re not getting any Omega-3s from your diet. The American Heart Association recommendations are similar as they also recommend two portions per week, but they refer to a much smaller portion: 3 oz (85 grams). Again, if we use salmon as a reference, you could hit US recommendations by consuming just 522 milligrams of combined EPA and DHA per day. 

How much do EPA and DHA do we need per day?

If we use the knowledge, wisdom and guidance from these two great countries, we land on a recommendation of around 500-850 milligrams of combined EPA and DHA per day.

Parting shot

Government recommendations aren’t always amazing, but I like these. I like that they’re realistic, recommend food over supplementation, and they’re in line with the body of evidence. You only need to consider supplementation if you’re not getting what you need from your diet or if your doctor has specifically recommended higher doses. If you can get your Omega-3s from food, then happy days! In short, you do want to ensure you’re getting in your Omega 3 fatty acids, specifically EPA and DHA. They’re essential, and the benefits are wide-ranging!