Omega-3 is a collective term for essential fatty acids, with EPA and DHA being the two forms associated with the most well-established health benefits. In this article, we set out these benefits objectively, strictly in line with what the European Food Safety Authority (EFSA) has approved. Would you like to know first what omega-3 actually is and where it’s found? You can read about that in our overview article.
What does omega-3 do for your body?
The most strongly substantiated benefits of omega-3 centre on EPA and DHA. According to the EFSA, EPA and DHA contribute to the normal function of the heart. DHA contributes to maintenance of normal brain function. DHA contributes to the maintenance of normal vision.
These are the three functional effects that can be substantiated with a normal daily dose. In addition, the EFSA recognises a role in blood pressure and blood triglyceride levels, but these effects only apply at significantly higher intakes. Below, we’ll go through them one by one, each with the corresponding dosage.
Is omega-3 good for your heart?
The heart-related benefit is the best substantiated: EPA and DHA contribute to the normal function of the heart. This beneficial effect occurs with a daily intake of 250 mg of EPA and DHA.
That 250 mg per day is also the amount that health authorities recommend as a general guideline for adults. People who regularly eat oily fish usually meet this requirement, but those who rarely eat fish, or follow a plant-based diet, often fall short. A supplement can then help you reach that daily amount.
What does omega-3 do for your brain?
DHA contributes to maintenance of normal brain function. This effect is achieved with a daily intake of 250 mg of DHA.
DHA is one of the building blocks naturally found in brain tissue, which explains why this particular fatty acid is linked to brain function. Important detail: this claim specifically refers to 250 mg of DHA per day, not EPA and DHA combined. So, if this is your goal, make sure to check the DHA content per serving.
Is omega-3 good for your eyes?
Yes. DHA contributes to the maintenance of normal vision. A daily intake of 250 mg of DHA also applies here.
DHA is found in high concentrations in the retina of the eye. As with brain function, it is the DHA content that matters, so check how much DHA a product provides per daily dose if you are selecting one specifically for this purpose.
What effect does omega-3 have on your blood pressure and triglycerides?
The EFSA recognises two additional benefits, but only at intakes higher than the standard 250 mg. DHA and EPA contribute to the maintenance of normal blood pressure at 3 g per day. DHA and EPA contribute to the maintenance of normal blood triglyceride levels at 2 g per day.
These amounts are well above what you would get from your diet or a normal daily intake. Reaching them requires a deliberate decision to take a higher dose; it isn’t something you’d do by simply taking a few extra capsules. If you are considering taking omega-3 specifically for these effects, discuss this with your GP or a dietitian.
Why take omega-3?
Many people do not consume enough EPA and DHA, particularly those who rarely or never eat oily fish. A supplement can then help you reach the daily intake of 250 mg of EPA and DHA linked to heart function, and the 250 mg of DHA associated with brain function and vision.
Whether a supplement is right for you depends on your diet. You can read about exactly which foods contain omega-3 and how much you get from your diet in the overview article. If you follow a plant-based diet, algae oil is a good option. If you are pregnant or breastfeeding, you have specific DHA requirements, which we explain separately in our article on omega-3 during pregnancy.
Frequently asked questions about the benefits of omega-3
How much omega-3 do you need each day?
For heart function, the EFSA recommends 250 mg of EPA and DHA per day. For the effects on brain function and vision, the specific recommendation is 250 mg of DHA per day. The effects on blood pressure and triglycerides require 3 g and 2 g per day respectively, which you rarely achieve through diet or a standard capsule.
Can you get omega-3 without eating fish?
Yes. EPA and DHA are also found in microalgae, the original source from which fish derive them. This means you can get the same fatty acids without eating fish. You can read more about this in our article on vegan omega-3.
Do you notice the benefits of omega-3 straight away?
No. Omega-3 works gradually, as your fatty acid levels build up over a period of weeks. Regular intake is therefore more important than taking a high dose all at once.
Is more omega-3 always better?
Not necessarily. The proven benefits apply at specific dosages, and taking more does not automatically provide greater benefits. Stick to the recommended dosage on the packaging.
Choosing omega-3 at Ekopura
Do you want to top up your daily intake of EPA and DHA? Consider your goal and the DHA content per daily dose. If you’re focusing on brain function and vision, our vegan omega-3 (DHA) provides 250 mg of DHA per capsule, exactly the amount associated with those benefits. If your focus is on your heart, our algae oil omega-3 with DHA and EPA provides 210 mg of DHA and 70 mg of EPA per capsule, totalling 280 mg of EPA and DHA. Both are plant-based, free from preservatives and contain no artificial flavours or colourings. Browse the full range of omega-3 products and choose the form that suits your diet and your goals.
