Omega-3 fatty acids: what they do and how to get enough
Most people don’t eat enough omega-3 fatty acids. These fats — mainly EPA, DHA, and ALA — matter for your heart, brain, and joints. EPA and DHA come from marine sources and do the heavy lifting for heart and brain health. ALA is plant-based (flax, chia, walnuts) but your body converts only a small fraction into EPA and DHA.
What omega-3s help with
Regular intake of EPA and DHA can lower triglycerides, support brain function, and reduce inflammation. For healthy adults, many health groups recommend about 250–500 mg combined EPA+DHA daily for basic support. If you have high triglycerides, doctors often use higher doses (2–4 g/day) under supervision. During pregnancy, getting enough DHA (often 200–300 mg/day) supports fetal brain development — ask your prenatal provider about a plan that fits you.
How to choose a supplement
Start by checking the EPA and DHA amounts on the label — that’s what matters, not total fish oil. Look for third-party testing seals like USP, NSF, or IFOS to reduce the risk of contaminants. If you’re vegan or allergic to seafood, algae-based supplements provide DHA and sometimes EPA. Krill oil gives omega-3s in phospholipid form, which some people find easier to digest, and it’s often marketed as more stable against oxidation. However, sustainability and price vary, so read labels and company sourcing policies.
Watch for signs of oxidation: a strong fishy smell, bad taste, or stomach upset can mean the oil is rancid. Store bottles in a cool, dark place and refrigerate after opening if the label recommends it. Check expiration dates and buy smaller bottles if you don’t use supplements often.
If you take blood thinners like warfarin (Coumadin) or have bleeding issues, talk to your doctor before starting omega-3 supplements. High doses can slightly increase bleeding risk, and your doctor may want to monitor you or adjust medication. Also mention any plan to use omega-3s if you’re pregnant, nursing, or have surgery scheduled.
Picking the right dose: for general health, 250–500 mg EPA+DHA daily covers most people. For specific conditions (high triglycerides, certain inflammatory conditions), a doctor may recommend 1–4 g/day. Avoid self-prescribing high doses without medical advice.
Want a quick shopping checklist? 1) Check EPA+DHA per serving. 2) Look for third-party testing. 3) Prefer molecularly distilled or purified oils to reduce contaminants. 4) Choose algae if you need a plant-based option. 5) Store properly and watch for rancidity.
Questions about brands or doses? Browse our krill oil guide or talk with your pharmacist or doctor to match a supplement to your health needs.
, Aug, 2 2023
So, let's dive into the belly of the beast - literally! Omega-3 fatty acids are the superheroes we didn't know we needed, fighting off the pesky villain that is Atrophic Gastroenteritis. These bad boys are armed with anti-inflammatory powers, helping to soothe that inflamed stomach lining and kick belly pain to the curb. But it's not all about the fighting; they're also peacekeepers, promoting healthy cell growth to repair any damage done. So, in the battle of the belly, don't forget to enlist Omega-3 fatty acids - your gut will thank you!
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