What Omega-3 Fatty Acids Do for Your Health, According to a Dietitian

Table of ContentsView AllTable of ContentsBenefitsTypesFood SourcesSupplementsHow Much Do I Need?Safety Considerations

Table of ContentsView All

View All

Table of Contents

Benefits

Types

Food Sources

Supplements

How Much Do I Need?

Safety Considerations

Omega-3 fatty acids (omega-3s) are essential fats your body needs for various functions. They are one of the two main types of polyunsaturated fatty acids (along with omega-6 fatty acids), which is considered a “healthy fat.”

Omega-3s are found in both animal- and plant-based foods as well as dietary supplements. They are considered “essential” because they must be obtained through the diet. Your body can’t make omega-3 fatty acids on its own. Omega-3s are vital to heart health, brain health, fetal and infant development, cell structures, and more.

What Do Omega-3 Fatty Acids Do?

Omega-3 fatty acids have been linked to a variety of nutrition andhealth benefits. Your body needs them to support certain functions, such as cell integrity, brain development, energy, and other important processes.

Research shows that omega-3s may lower the risk ofheart disease, cancer,arthritis, and other chronic conditions.

Omega-3s may also help reduce the risk of the following:

There are three types of omega-3 fatty acids:

In the body, small amounts of ALA are converted to EPA and DHA.However, it’s recommended that you still get plenty of EPA and DHA from your diet.

All three omega-3 fatty acids are important to your health, with roles in cell structure and integrity, fetal brain development, infant growth,inflammation, joint health, heart health, and cognitive ability.

You can find omega-3 fatty acids in a variety of foods, including both animal and plant foods. EPA and DHA are mostly found in animal foods, while ALA is primarily found in plant-based foods and oils.

Fatty fish is considered the best source of omega-3s. Animal foods that contain omega-3 fatty acids include:

Some plant sources of omega-3s in order of abundance are:

Some foods and drinks, such as eggs, yogurt, juice, milk, soy milk, and infant formula, may also be fortified with omega-3 fatty acids.

Omega-3 Supplements

A food-first approach—that is, getting the nutrients your body needs from food before trying supplements—is always recommended.

Research suggests thatomega-3-rich foods(like fatty fish) provide more benefits than dietary supplements.However, supplements are sometimes necessary. For example, a healthcare provider may recommend taking an omega-3 fatty acid supplement for a specific health condition.

Omega-3 supplements have been linked to health benefits, like reduced triglycerides and RA symptom relief.

You can find both animal-based and plant-based omega-3 supplements that are made from:

Using omega-3 supplements, especially in excess, may cause unpleasantside effects. Fortunately, these are usually mild. Possible side effects include:

To lower the risk of side effects, use omega-3 supplements only as directed.

How Much Omega-3 Do I Need?

Adult males should aim for 1.4 g of omega-3s daily, while adult females need about 1.1 g. Those who are pregnant or breastfeeding need more omega-3 fatty acids per day, 1.4 g and 1.3 g, respectively.

There are no strict dosage recommendations for omega-3 fatty acid supplements. However, the Food and Drug Administration (FDA) recommends using no more than 5 g of omega-3 fatty acids daily.

Certain precautions should be taken before using omega-3 fatty acid supplements.

Some people may be allergic to ingredients found in omega-3 supplements. People with a fish allergy should not use omega-3 supplements derived from marine sources.

Always check a supplement’s ingredients list for known allergens. Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath) to an omega-3 supplement.

People with certain health conditions should check with a healthcare provider before using omega-3 fatty acid supplements. Talk with a healthcare provider if you have the following:

People who are pregnant or breastfeeding should also check with a healthcare provider regarding the safety of omega-3 supplements.

Additionally, omega-3 fatty acids may interact with various medications, causing the medication to not work properly. Possible interactions include:

It’s best to be cautious and talk with a healthcare provider before starting any new dietary supplement. This is especially true if you have health conditions or take prescription medications.

Summary

Omega-3 fatty acids are polyunsaturated fats that your body needs for cell integrity, brain development, energy, and other important processes. Your body cannot make omega-3s, which means you have to get them through your diet.

Research shows that the three types of omega-3 fatty acids, EPA, DHA, and ALA, may be beneficial for heart health, brain function, joint health, and skin health. EPA and DHA are found in fatty fish and a few other animal foods, while ALA is found in plant foods.

Some people are recommended to take an omega-3 supplement for a health condition or other reason. However, side effects are possible and omega-3 supplements may not be right for everyone. Talk with a healthcare provider to learn more about omega-3 fatty acids.

15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Gammone MA, Riccioni G, Parrinello G, D’Orazio N.Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport.Nutrients. 2018;11(1):46. doi:10.3390/nu11010046Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997George M, Gupta A.Blood pressure-lowering effects of omega-3 polyunsaturated fatty acids: are these the missing link to explain the relationship between omega-3 polyunsaturated fatty acids and cardiovascular disease?.J Am Heart Assoc. 2022;11(11):e026258. doi:10.1161/JAHA.121.026258Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Mehdi S, Manohar K, Shariff A, et al.Omega-3 fatty acids supplementation in the treatment of depression: an observational study.J Pers Med. 2023;13(2):224. doi:10.3390/jpm13020224Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Tański W, Świątoniowska-Lonc N, Tabin M, Jankowska-Polańska B.The relationship between fatty acids and the development, course and treatment of rheumatoid arthritis.Nutrients. 2022;14(5):1030. doi:10.3390/nu14051030Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Freitas RDS, Campos MM.Protective effects of omega-3 fatty acids in cancer-related complications.Nutrients. 2019;11(5):945. doi:10.3390/nu11050945Lawrenson JG, Evans JR.Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration.Cochrane Database Syst Rev. 2015;2015(4):CD010015. doi:10.1002/14651858.CD010015.pub3MedlinePlus.Omega-3 fatty acids.National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for consumers.Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T.Effects of dietary α-linolenic acid treatment and the efficiency of its conversion to eicosapentaenoic and docosahexaenoic acids in obesity and related diseases.Molecules. 2022;27(14):4471. doi:10.3390/molecules27144471National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Gammone MA, Riccioni G, Parrinello G, D’Orazio N.Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport.Nutrients. 2018;11(1):46. doi:10.3390/nu11010046Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997George M, Gupta A.Blood pressure-lowering effects of omega-3 polyunsaturated fatty acids: are these the missing link to explain the relationship between omega-3 polyunsaturated fatty acids and cardiovascular disease?.J Am Heart Assoc. 2022;11(11):e026258. doi:10.1161/JAHA.121.026258Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Mehdi S, Manohar K, Shariff A, et al.Omega-3 fatty acids supplementation in the treatment of depression: an observational study.J Pers Med. 2023;13(2):224. doi:10.3390/jpm13020224Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Tański W, Świątoniowska-Lonc N, Tabin M, Jankowska-Polańska B.The relationship between fatty acids and the development, course and treatment of rheumatoid arthritis.Nutrients. 2022;14(5):1030. doi:10.3390/nu14051030Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Freitas RDS, Campos MM.Protective effects of omega-3 fatty acids in cancer-related complications.Nutrients. 2019;11(5):945. doi:10.3390/nu11050945Lawrenson JG, Evans JR.Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration.Cochrane Database Syst Rev. 2015;2015(4):CD010015. doi:10.1002/14651858.CD010015.pub3MedlinePlus.Omega-3 fatty acids.National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for consumers.Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T.Effects of dietary α-linolenic acid treatment and the efficiency of its conversion to eicosapentaenoic and docosahexaenoic acids in obesity and related diseases.Molecules. 2022;27(14):4471. doi:10.3390/molecules27144471National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Gammone MA, Riccioni G, Parrinello G, D’Orazio N.Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport.Nutrients. 2018;11(1):46. doi:10.3390/nu11010046Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997George M, Gupta A.Blood pressure-lowering effects of omega-3 polyunsaturated fatty acids: are these the missing link to explain the relationship between omega-3 polyunsaturated fatty acids and cardiovascular disease?.J Am Heart Assoc. 2022;11(11):e026258. doi:10.1161/JAHA.121.026258Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Mehdi S, Manohar K, Shariff A, et al.Omega-3 fatty acids supplementation in the treatment of depression: an observational study.J Pers Med. 2023;13(2):224. doi:10.3390/jpm13020224Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Tański W, Świątoniowska-Lonc N, Tabin M, Jankowska-Polańska B.The relationship between fatty acids and the development, course and treatment of rheumatoid arthritis.Nutrients. 2022;14(5):1030. doi:10.3390/nu14051030Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Freitas RDS, Campos MM.Protective effects of omega-3 fatty acids in cancer-related complications.Nutrients. 2019;11(5):945. doi:10.3390/nu11050945Lawrenson JG, Evans JR.Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration.Cochrane Database Syst Rev. 2015;2015(4):CD010015. doi:10.1002/14651858.CD010015.pub3MedlinePlus.Omega-3 fatty acids.National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for consumers.Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T.Effects of dietary α-linolenic acid treatment and the efficiency of its conversion to eicosapentaenoic and docosahexaenoic acids in obesity and related diseases.Molecules. 2022;27(14):4471. doi:10.3390/molecules27144471National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.

National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.

Gammone MA, Riccioni G, Parrinello G, D’Orazio N.Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport.Nutrients. 2018;11(1):46. doi:10.3390/nu11010046

Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997

George M, Gupta A.Blood pressure-lowering effects of omega-3 polyunsaturated fatty acids: are these the missing link to explain the relationship between omega-3 polyunsaturated fatty acids and cardiovascular disease?.J Am Heart Assoc. 2022;11(11):e026258. doi:10.1161/JAHA.121.026258

Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

Mehdi S, Manohar K, Shariff A, et al.Omega-3 fatty acids supplementation in the treatment of depression: an observational study.J Pers Med. 2023;13(2):224. doi:10.3390/jpm13020224

Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362

Tański W, Świątoniowska-Lonc N, Tabin M, Jankowska-Polańska B.The relationship between fatty acids and the development, course and treatment of rheumatoid arthritis.Nutrients. 2022;14(5):1030. doi:10.3390/nu14051030

Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256

Freitas RDS, Campos MM.Protective effects of omega-3 fatty acids in cancer-related complications.Nutrients. 2019;11(5):945. doi:10.3390/nu11050945

Lawrenson JG, Evans JR.Omega 3 fatty acids for preventing or slowing the progression of age-related macular degeneration.Cochrane Database Syst Rev. 2015;2015(4):CD010015. doi:10.1002/14651858.CD010015.pub3

MedlinePlus.Omega-3 fatty acids.

National Institutes of Health - Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for consumers.

Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T.Effects of dietary α-linolenic acid treatment and the efficiency of its conversion to eicosapentaenoic and docosahexaenoic acids in obesity and related diseases.Molecules. 2022;27(14):4471. doi:10.3390/molecules27144471

National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.

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