Why Is Omega-3 Important for Your Health?

Omega-3 fatty acids are an important part of a balanced diet. The best-known forms are ALA, EPA and DHA, each of which has different roles in the body. EPA and DHA contribute to the normal function of the heart, while DHA contributes to the maintenance of normal brain function and normal vision.

EPA and DHA are found primarily in fatty fish and algae, while ALA is found in plant foods such as flaxseeds, chia seeds and walnuts. Understanding the differences between these omega-3 fatty acids can help you choose the sources that best fit your diet and lifestyle.

What Is Omega-3?

Omega-3 fatty acids are a family of polyunsaturated fatty acids. The three main forms found in our diet are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

ALA is an essential fatty acid, which means the body cannot produce it and it must be obtained through the diet. It is found primarily in plant foods including flaxseeds, chia seeds and walnuts.

EPA and DHA are long-chain omega-3 fatty acids found primarily in fatty fish and algae. The body can convert some ALA into EPA and DHA, but this conversion is limited, making direct dietary sources of EPA and DHA particularly relevant.

Which Foods Contain Omega-3?

Fatty fish such as salmon, mackerel, herring and sardines are among the best-known dietary sources of EPA and DHA. Plant foods including flaxseeds, chia seeds and walnuts provide ALA.

Algae are another direct source of long-chain omega-3 fatty acids and provide a useful alternative for people following vegetarian or vegan diets.

For those who do not regularly consume foods rich in EPA and DHA, supplements such as fish oil or algae-based omega-3 offer another way to incorporate these fatty acids into the diet.

How Does Omega-3 Support Heart Health?

EPA and DHA contribute to the normal function of the heart. This beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

Omega-3 fatty acids can be obtained through foods such as fatty fish or through supplements that provide EPA and DHA.

Our Premium Omega-3 Fish Oil provides EPA and DHA in a concentrated fish oil formula for an easy addition to your daily routine.

How Does Omega-3 Support Brain Function?

DHA is an important structural fatty acid found in the brain. DHA contributes to the maintenance of normal brain function. This beneficial effect is obtained with a daily intake of 250 mg of DHA.

Sources of DHA include fatty fish and certain types of algae. This means that both fish-based and algae-based omega-3 supplements can provide DHA, depending on individual dietary preferences.

How Does Omega-3 Support Normal Vision?

DHA is also an important structural component of the retina. DHA contributes to the maintenance of normal vision, with the beneficial effect obtained through a daily intake of 250 mg of DHA.

A varied diet containing sources of DHA can therefore form part of a balanced nutritional approach to maintaining normal eye function.

What Is the Difference Between Fish Oil and Algae Omega-3?

Fish oil is a well-known source of the long-chain omega-3 fatty acids EPA and DHA. Fish obtain these fatty acids through the marine food chain, which ultimately originates with microalgae.

Algae oil provides a direct alternative and is particularly useful for people following vegan or vegetarian diets. Depending on the formulation, algae oil can provide DHA, EPA or both.

Our Premium Omega-3 Fish Oil provides EPA and DHA from fish oil, while our Vegan Omega-3 from Algae provides a plant-based source of EPA and DHA.

What Is the Difference Between ALA, EPA and DHA?

Although ALA, EPA and DHA all belong to the omega-3 family, they are not interchangeable.

• ALA: An essential omega-3 fatty acid found primarily in plant foods such as flaxseeds, chia seeds and walnuts.
• EPA: A long-chain omega-3 fatty acid commonly found in fatty fish and certain algae.
• DHA: A long-chain omega-3 fatty acid that contributes to the maintenance of normal brain function and normal vision.

The body can convert ALA into EPA and DHA, but the conversion is limited. Direct sources of EPA and DHA can therefore be useful for people whose diets contain little or no fatty fish.

How Much EPA and DHA Do You Need?

The beneficial effect of EPA and DHA on normal heart function is obtained with a daily intake of 250 mg of EPA and DHA.

For DHA's contribution to the maintenance of normal brain function and normal vision, the beneficial effect is obtained with a daily intake of 250 mg of DHA.

Individual nutritional needs can vary depending on diet, life stage and other factors. If you have specific health concerns or take medication, speak with a healthcare professional before making significant changes to your supplement routine.

How to Include Omega-3 in Your Daily Routine

A balanced diet remains the foundation of good nutrition. Fatty fish provides EPA and DHA, while flaxseeds, chia seeds and walnuts provide ALA.

If you do not regularly eat fish, an omega-3 supplement can provide a convenient alternative. Our Premium Omega-3 Fish Oil provides EPA and DHA from fish oil, while our Vegan Omega-3 from Algae provides EPA and DHA from algae.

Whichever source you choose, consistency makes it easier to incorporate omega-3 into your everyday nutrition routine.

Frequently Asked Questions

What Are the Main Types of Omega-3?

The three main dietary omega-3 fatty acids are ALA, EPA and DHA. ALA is found primarily in plant foods, while EPA and DHA are found mainly in fatty fish and algae.

What Does Omega-3 Do for the Heart?

EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

Does Omega-3 Support Brain Function?

Yes. DHA contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA.

Does Omega-3 Support Vision?

Yes. DHA contributes to the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.

Is Vegan Omega-3 From Algae a Source of EPA and DHA?

Yes. Algae can provide long-chain omega-3 fatty acids without the use of fish. Depending on the formulation, algae-based supplements can provide DHA, EPA or both, making them particularly suitable for vegan and vegetarian diets.

Can You Get Omega-3 From Plant Foods?

Yes. Flaxseeds, chia seeds and walnuts are examples of plant foods that provide ALA, an essential omega-3 fatty acid. The body can convert some ALA into EPA and DHA, although this conversion is limited. Algae oil provides a direct plant-based source of long-chain omega-3 fatty acids.

When Is the Best Time to Take an Omega-3 Supplement?

There is no single time of day that everyone needs to take omega-3. The most practical approach is to take your supplement consistently and follow the directions provided with the specific product.