Not All Omega-3s Are Created Equal: Are You Choosing the Right Ones?
Omega-3s are essential for brain, heart, and overall health—but did you know that not all omega-3s are the same? In fact 90% of people worldwide aren’t getting enough of them!
Happy National Omega-3 Day! March 3rd is Global Omega-3 Day, a perfect time to check in on your omega-3 intake and make sure you're getting enough of these essential fats for your heart, brain, and overall well-being.
Breaking Down the Different Types of Omega-3s
There are three main types of omega-3s, but they aren’t equally beneficial:
🥇 EPA (Eicosapentaenoic Acid) – Found in fatty fish, EPA supports heart health, reduces inflammation, and may help with mood and brain function.
🥇 DHA (Docosahexaenoic Acid) – Also found in fatty fish, DHA is a key structural component of the brain and eyes. It’s essential for cognitive function, vision, and fetal development during pregnancy.
🥉 ALA (Alpha-Linolenic Acid) – Found in plant-based sources like flaxseeds, chia seeds, and walnuts. However, the body must convert ALA into EPA and DHA, and this process is highly inefficient.
So, while flax and chia are healthy, they don’t provide the same direct benefits as EPA and DHA from seafood.
Why Do Omega-3s Matter?
Omega-3 fatty acids come in different forms, but the most important for your health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are the powerhouse omega-3s found in fatty fish and some marine sources. They:
✔ Support heart health by lowering triglycerides and reducing inflammation.
✔ Boost brain function and mood, helping with memory, focus, and even mental well-being.
✔ Protect vision, as DHA is a key building block of the retina.
✔ Support pregnancy & infant development, playing a crucial role in brain and eye health.
Best Whole-Food Sources of Omega-3s
The best way to get enough EPA and DHA is through food. When it comes to fish, the rule of thumb is SMASH:
🐟 Salmon (grilled) – 2,860 mg of EPA and DHA combined per 140g (1 fillet)
🐟 Mackerel – 2,553 mg of EPA and DHA combined per 140g (1 fillet)
🐟 Anchovies – 1,749 mg of EPA and DHA combined per 85g (3 oz)
🐟 Sardines – 835 mg of EPA and DHA combined per 85g (3 oz)
🐟 Herring – 1,400 mg of EPA and DHA combined per 85g (3 oz)
These fish are not only rich in omega-3s but also tend to be lower in mercury than larger fish like tuna.
Other food sources:
Oysters – 329 mg of EPA and DHA combined per 6 raw oysters
Flaxseeds, chia seeds, and walnuts – These contain ALA (alpha-linolenic acid), which the body converts to EPA/DHA (though not very efficiently).
Fortified foods – Some eggs, dairy, and plant-based products are enriched with EPA and DHA.
What About Omega-3 Supplements?
While food is the best source, supplements can be helpful in some cases:
✔ For vegetarians & vegans – Algae-based DHA supplements are a great option since plant-based ALA doesn’t convert efficiently.
✔ For those who don’t eat fish regularly – A high-quality fish oil supplement can help fill the gap.
✔ During pregnancy & breastfeeding – DHA is critical for fetal and infant brain development.
As far as supplements, research varies on their efficacy and the recommended dose, so always check with your physician before starting a supplement to ensure it’s appropriate for your individual needs.
How Much Do You Need?
To date, there is no official recommended daily allowance for EPA and DHA. However, most health organizations recommend a minimum of 250–500 mg of combined EPA and DHA for adults to maintain their overall health.
However, higher amounts can be recommended for certain health conditions.
Purposeful Next Steps:
1. Aim to eat at least 6 to 8 ounces of fish each week (about two servings).
According to the U.S. Food and Drug Administration (FDA), some adults may need closer to 8-12 ounces of fish per week.
Prioritize whole food sources like salmon, sardines, and mackerel. Try some of our recipes:
3. Confused about Seafood? You’re not alone! Check out our guide:
We dive into:
Farm-raised vs. wild-caught – what’s the difference?
Mercury concerns – what’s safe and what to avoid
Sustainable seafood shopping tips – easy ways to make eco-friendly choices
Budget-friendly seafood options that won’t break the bank
Pam’s foolproof method for cooking salmon – watch her step-by-step video!
💬 Drop a comment below! What’s your favorite way to get omega-3s?