omega-3 fatty acids are essential fats that plays a crucial role in maintaining
because the human body cannot produce enough omega-3 on its own, they must be obtained from diet or supplementation
types of omega-3
alpha-linolenic acid plant-derived
essential for human body, body cannot synthesize it
eicosapentaenoic acid marine-derived, microalgae is the only practical source, fish eat microalgae to get epa
body can convert ~5% from ala
controls inflammation, blood clotting, vascular tone, mood regulation
docosahexaenoic acid marine-derived, microalgae is the only practical source, fish eat microalgae to get dha
body can convert ~2% from ala
needed for brain, eyes, nervous system, sperm and embryo development
chemical properties
solubility: insoluble in water; soluble in organic solvents and fats
structure: polyunsaturated chains with multiple cis double bonds
therapeutic activity
cardiovascular health reduces triglycerides by up to 30% and lowers risk of sudden cardiac death
regulating cholesterol
and reducing blood pressure
neuroprotection & mood regulation supporting cognitive function and vision
reduced risk of depression, anxiety
protecting against age-related cognitive decline
longevity : higher blood omega-3 index is associated with living 4–5 years longer on average due to lower telomere shortening anti-inflammatory balances omega-6 intake and reduces risk of chronic inflammatory conditions: arthritis, metabolic syndrome
antimicrobial effects and inhibition of microbial biofilm formation
immune modulation against
recommended daily intake
category epa , mg/daydha , mg/dayala , g/daynotes --------------------- -------------- -------------- ------------- ------- general health ~250 ~250 women: 1.1, men: 1.6 minimum for adults to support cardiovascular and brain health longevity ~500 ~500 women: 1.1, men: 1.6 longevity, cognition, and reduced inflammation therapeutic 1000 1000 women: 1.1 for high triglycerides, mood disorders, chronic inflammation under medical supervision
food sources
food / source ala , mgepa , mgdha , mgtotal, mg notes --------------- ---------- ---------- ---------- ---------------------- ------- flaxseed, 10 g ~2300 0 0 ~2300 top concentrated plant source chia seeds, 10 g ~1750 0 0 ~1750 excellent perilla oil, 10 g ~9000 0 0 ~9000 oil, very high hemp seeds, 10 g ~2000 0 0 ~2000 balanced omega-6:3 ratio walnut , 100 g~2500 0 0 ~2500 also rich in polyphenols sacha inchi seeds , 100 g~7000 0 0 ~7000 tropical nut, very rich fresh purslane, 100 g ~350 0 0 ~350 top leafy green source diplazium fronds, 100 g ~300 0 0 ~300 available in southeast asia amaranth leaves, 100 g~250 0 0 ~250 common leafy green spinach, 100 g ~150 0 0 ~150 modest salmon, 100 g ~0 ~500 ~1700 ~2200 very rich in dha mackerel, 100 g ~0 ~400 ~700 ~1100 one of the top fish sources sardines, 100 g ~0 ~500 ~900 ~1400 small fish, lower mercury trout, 100 g ~0 ~150 ~600 ~750 cold-water freshwater fish schizochytrium , 1 g~0 ~10 ~300 ~300 dominant dha producer, 40–50% of lipids as dha aurantiochytrium , 1 g~0 ~5 ~300 ~300 similar to schizochytrium, high dha nannochloropsis , 1 g~0 ~30 ~0 ~30 very rich in epa, no dha
conclusion
for health and longevity, prioritize marine or algal sources of epa and dha, while using plant foods for ala. evolutionarily, our brains and eyes expanded in coastal and riverine environments where fish and shellfish provided a steady stream of these epa/dha fats. so epa/dha from plankton → small fish → larger fish → humans, shaped our cognitive evolution and longevity.
eating 2–3 servings of fatty fish per week, or taking high-quality algal/fish oil supplements, ensures optimal intake
omega-3 are not just nutrients — they’re long-term investments in vitality, resilience, and extended healthy lifespan