Let’s dive deeper…

Your body can’t make omega-3s on its own, so you need to get them from food [1]. That’s why they’re called essential fats.

There are three main types:

• ALA - mostly from plants

• EPA & DHA - mostly from fish

Your body can turn ALA into the other types, but it doesn’t do this very well. So eating foods that already contain EPA and DHA is the easiest way to get more “nutritional bang for your buck”.

Why omega-3s are helpful

Heart Health:

Omega-3s support healthy blood fats, blood flow, and the cardiovascular system.
Studies have found people who eat enough omega-3s often have lower risk of heart problems.

Inflammation Management:

Inflammation is part of how your body heals, but too much isn’t ideal. Omega-3s assist in balancing this response.

Brain Support:

EPA and DHA are building blocks of brain tissue and help support thinking, development, and nervous system health.

Easy foods to get omega-3s

From fish…

• Salmon

• Sardines

• Tuna

• Mackerel

From plants….

• Chia seeds

• Flaxseeds

• Walnuts

• Canola oil

What about supplements?

If you don’t eat much fish, supplements can help increase omega-3 levels in your body.

But… supplements aren’t magic - let's remember, they work best alongside a healthy diet and lifestyle patterns. What you might benefit most from depends on your lifestyle and goals.

The key takeaways?

Nutrition isn’t about one “super nutrient.” It’s about building habits you can stick to and accumulating a healthy diet with enough variety and micronutrient value alongside a routine that supports it too! 

Simple things that help:

• Eating fish regularly

• Adding seeds or nuts to meals

• Mixing up your fat sources

• Getting guidance if considering supplements

References

1. Mayo Clinic Staff. (n.d.). Fish oil. Mayo Clinic.

2. American Heart Association. (2023). Are you getting enough omega-3 fatty acids?

3. International Food Information Council. (2020). Omega-3 fatty acid dietary recommendations.

4. Gebauer, S. K., Psota, T. L., Harris, W. S., & Kris-Etherton, P. M. (2006). n-3 fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits. American Journal of Clinical Nutrition, 83(6), 1526S–1535S.

5. Calder, P. C. (2020). An overview of national and international long-chain omega-3 intake recommendations. Nutrition Research Reviews.

6. Cancer Council Australia. (n.d.). Fish, omega-3 fatty acids and cancer — dietary guidance.

7. Schwalfenberg, G. (2006). Omega-3 fatty acids: Their beneficial role in cardiovascular health. Canadian Family Physician, 52(6), 734–740.

8. Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2003). Omega-3 fatty acids and cardiovascular disease. Arteriosclerosis, Thrombosis, and Vascular Biology, 23(2), e20–e31.

9. Khan, S. U., Lone, A. N., Khan, M. S., et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes. EClinicalMedicine, 38.

10. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7.