Omega-3: Chances Are You're Not Getting Even Close to Enough of This Healthy Fat

Omega-3 fatty acids are essential for a healthy diet. Research shows omega-3 has a positive impact on the heart and the brain. For example, it reduces the likelihood of developing heart issues while also helping protect against the loss of cognitive abilities.

It's alarming to learn that an estimated 75% of adult Americans don’t get enough omega-3 in their diets. The number is even worse for their children. Over 95% aren’t consuming enough. 

The National Institutes of Health (NIH) says omega-3 promotes better skin and even the prevention of cancer. The key to omega-3's ability to improve the health of various organs throughout the body is its power to act as an anti-inflammatory. But what is it exactly?

What is Omega-3?

Omega-3 is a healthy fat that humans need to sustain life. Scientists divide omega-3s into three primary categories of fatty acids. The first type, alpha-linolenic acid (ALA), comes from oils made from plants, such as canola oil. The human body can’t produce ALA so you have to eat the foods that contain it.

However, the body can turn small amounts of ALA into the other two types of fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Unfortunately, the amounts are too small to meet the body’s demands for the other types of omega-3, so you have to eat fatty fish or take supplements made from them.

How Much Omega-3 Do You Need?

According to the American Heart Association you should aim for six to eight ounces of fish weekly. That works out to two servings. 

If you don’t like seafood, supplements can be a viable option, but consult your doctor first. Your doctor may advise against taking supplements because of their possible interference with one or more of your prescriptions.

If you do choose to take supplements, stay within the recommended range. The NIH says adults should aim for 1.1 to 1.6 grams of omega-3 daily.

Resist the urge to take megadoses. The US Food and Drug Administration doesn’t advise taking more than five grams of supplements in a day. 

Using too much omega-3 can produce unpleasant side effects, such as digestive issues, including diarrhea. You could also notice a change in your breath and perspiration as they become stronger and less pleasant.

Best Omega-3 Sources for Adults

It’s recommended to get omega-3 from a variety of food sources. Your body won’t easily absorb the omega-3 from some sources as well as it does from others. So, getting your omega-3 from multiple foods will increase your chances of avoiding a deficiency. 

The NIH identifies the following foods as representative of ideal sources of omega-3:

• Fish: salmon and tuna

• Nuts and seeds: walnuts, flaxseed, and chia seeds

• Plant-based oils: soybean, canola, and flaxseed oils

• Fortified foods: eggs, yogurt, milk

Fish

Fatty types of fish sit atop the list of foods rich in omega-3 for good reason. The body has little trouble absorbing directly the EPA and DHA omega-3s in those fish. The body doesn't have to try to convert ALA into the other two forms of fatty acids.

Nuts and Seeds

Nuts and seeds such as walnuts, flaxseed, and chia seeds contain ALA. Amazingly, walnuts pack an ALA punch in walnut oil that provides 10 times more ALA than found in olive oil.

One way of consuming the omega-3 in flaxseed is to use flaxseed oil as a salad dressing. However, exercise caution with the amount of flaxseed you consume. Too much can cause diarrhea. 

If you're wondering how to use chia seeds, try adding them to your baking recipes and smoothies. You can also find recipes online for making chia pudding.

If you’re vegetarian or vegan, nuts and seeds can offer an alternative to fish for ALA, but remember, you’ll still be missing EPA and DHA.  

Plant-Based Oils

Oils from plants such as soybean oil and canola oil are also solid sources of ALA, but both soybean and canola oil have their detractors. Some people see them as contributing to poor health due to their production methods. Others have food sensitivities that may make consuming these oils problematic.

Fortified Foods

Some food manufacturers routinely add omega-3 to their products, such as milk, to make them more nutritionally appealing. Milk naturally contains omega-3, but modern dairy methods don't help produce milk with much of the fatty acid.

In contrast, the milk of traditional grass-fed cows tends to have much higher amounts of omega-3. Similarly, eggs containing the highest concentration of omega-3 come from pasture-raised hens.

Aging Well with Omega-3: A Simple Key to Lifelong Health

As we age, supporting heart health, cognitive function, and joint mobility becomes even more important—and omega-3s play a key role in all three. Whether from fish, supplements, or fortified foods, making omega-3 a daily habit can help you stay sharp, active, and feeling your best for years to come.