Omega-3: Benefits, Food Sources, and How to Choose Supplements

Did you know the body can’t make the two most useful omega-3s, EPA and DHA, in meaningful amounts? That’s why what you eat or swallow matters. Omega-3s help heart health, cut inflammation, support brain function, and lower triglycerides. Below I’ll give clear, usable tips on how much to take, where to get them, and what to avoid.

Where to get omega-3s and real food tips

Best food sources are fatty fish: salmon, mackerel, sardines, anchovies, and herring. Aim for two servings of fatty fish a week if you can. If you don’t eat fish, plant sources like flaxseed, chia, and walnuts provide ALA — a precursor to EPA/DHA — but the body converts ALA poorly. For reliable EPA/DHA without fish, pick algal oil (it’s vegan and supplies DHA and some EPA).

Quick meal ideas: add canned sardines to a salad, sprinkle ground flaxseed on yogurt, or roast mackerel for dinner. Small changes like these raise your omega-3 intake without pills.

How much to take and when higher doses help

General maintenance: aim for about 250–500 mg combined EPA+DHA daily for healthy adults. If you have heart disease, many guidelines recommend about 1 g (1000 mg) of EPA+DHA daily — check with your doctor. For high triglycerides, doctors often use 2–4 g/day under medical supervision; that’s a therapeutic dose, not for casual use.

Pregnant or breastfeeding? Target at least 200–300 mg DHA daily to support fetal brain development. Always confirm with your prenatal care provider.

Picking a supplement: look at the label for EPA and DHA amounts, not just total fish oil. If a capsule lists 1000 mg fish oil but only 180 mg EPA and 120 mg DHA, you’ll need several capsules to hit your target. Prefer products with third-party testing (IFOS, USP, NSF) and claims of purification or molecular distillation to reduce mercury and PCBs.

Safety and practical tips: take omega-3s with a meal to boost absorption and cut fishy aftertaste. Store bottles in a cool, dark place or refrigerate after opening. Side effects are usually mild — burps or loose stools. If you take blood thinners or have surgery planned, talk to your doctor; high doses can increase bleeding risk, and you may be asked to pause supplements a week or two before major procedures.

Final quick checklist: choose EPA+DHA amounts on the label, prefer tested brands, pick algal oil if you avoid fish, and discuss high-dose use with your clinician. Small, steady choices — the fish you pick for dinner or one smart supplement — add up fast when it comes to heart and brain health.