Omega-3 is an essential fatty acid: your body needs it to function properly, but cannot produce it itself. So you get it entirely from your diet, and that’s precisely where things go wrong for many people. In this article, we’ll explain in simple terms exactly what omega-3 is, what it’s good for according to official EU health claims, where it comes from and how much you need each day.
What is omega-3?
Omega-3 is a collective term for unsaturated fatty acids that your body cannot produce itself and which you must therefore obtain from your diet. The three main forms are ALA, EPA and DHA.
Fat has a bad reputation, but some fats are indispensable. Omega-3 is one such essential fat: the body cannot do without it and must obtain it from external sources. There are three types that matter most:
- ALA (alpha-linolenic acid): found in plant-based sources such as linseed, walnuts and chia seeds.
- EPA (eicosapentaenoic acid): found mainly in oily fish and algae.
- DHA (docosahexaenoic acid): also comes mainly from oily fish and algae.
Your body can convert a small amount of ALA into EPA and DHA, but this conversion is limited. That is why direct sources of EPA and DHA – fish and algae – are so important. These are also the two fatty acids for which the EU has established substantiated health benefits.
What are the benefits of omega-3?
The European Union has approved several health claims for the omega-3 fatty acids EPA and DHA, subject to a minimum daily intake.
These claims are listed in the official EU register (Regulation 432/2012) and are based on assessments by EFSA, the European Food Safety Authority. They apply only at a specific daily intake. The most important ones at a glance:
- “EPA and DHA contribute to the normal function of the heart” (at 250 mg of EPA and DHA per day).
- “DHA contributes to maintenance of normal brain function” (at 250 mg of DHA per day).
- “DHA contributes to the maintenance of normal vision” (at 250 mg of DHA per day).
- “Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants.” (at 200 mg of DHA in addition to the recommended daily intake, for pregnant and breastfeeding women).
For two other claims, the bar is set higher. “DHA and EPA contribute to the maintenance of normal blood pressure” only applies at 3 grams of EPA and DHA per day, and “DHA and EPA contribute to the maintenance of normal blood triglyceride levels” at 2 grams per day. That’s far more than a single capsule provides, so you won’t reach those amounts with a standard daily dose.
What you won’t find mentioned above are claims about diseases or ‘endless benefits’. Omega-3 is not a medicine, and we stick to what has been officially established. If you’d like to delve deeper into the evidence-based effects, do read our article on the benefits of omega-3.
What does omega-3 do in your body?
EPA and DHA are building blocks of your cell membranes and are found in high concentrations in your brain, eyes and heart. DHA even makes up a significant proportion of the fats in your brain tissue and retina.
As your body cannot produce these fatty acids itself, it is entirely dependent on what you eat. If your intake is consistently too low, the fatty acid composition of your cells will gradually shift. According to EFSA, DHA contributes to maintenance of normal brain function (at 250 mg of DHA per day). DHA contributes to the maintenance of normal vision (at 250 mg of DHA per day). So it’s not about a one-off supplement, but about consistent intake over a longer period. This also explains why omega-3 plays a role primarily in the long term and is not something you notice from one day to the next.
Where does omega-3 come from?
EPA and DHA are mainly found in oily fish and algae; ALA is found in plant-based sources. Incidentally, fish obtain their omega-3 from the algae they eat.
The sources at a glance:
- Oily fish: salmon, herring, mackerel, sardines and trout are rich in EPA and DHA. Lean fish such as cod, plaice, pangasius and tilapia contain hardly any.
- Algae: the original source of EPA and DHA, and entirely plant-based.
- Plant-based ALA sources: linseed, chia seeds, walnuts and hemp seeds. It’s best to eat linseed and chia seeds ground, so that your body can absorb the fatty acids more effectively.
Please note: only a small proportion of ALA from plants is converted into EPA and DHA. So if you don’t eat fish, you won’t automatically get these two from walnuts or linseeds. Algae are therefore a logical plant-based source, as they provide EPA and DHA directly.
Are you getting enough omega-3?
Many people do not meet the recommended intake of omega-3. The Dutch Health Council advises eating fish weekly, preferably oily fish, which amounts to around 200 mg of EPA and DHA per day.
In practice, a large proportion of the Dutch population eats too little oily fish. Moreover, the fish that often ends up on the plate is lean and provides little omega-3. Taking supplements may be advisable if you:
- eat little or no oily fish;
- are a vegetarian or vegan and therefore do not take fish oil;
- are pregnant or breastfeeding and need extra DHA (read our article on omega-3 during pregnancy).
Why should you take omega-3 as a supplement? Simply to bridge the gap between your recommended and actual intake, without having to completely change your diet. If you eat enough oily fish, you do not necessarily need a supplement.
Fish or algae: which should you choose?
Algae oil provides the same EPA and DHA as fish oil, but directly from the source. It is plant-based and fish-free, and is cultivated without depleting the oceans’ fish stocks.
Fish oil is the best-known form, but its production has drawbacks. A proportion of the global fish catch is processed into fishmeal and fish oil, which can put pressure on fish stocks. Algae oil avoids this: the algae are cultivated in a controlled environment, meaning the oil is not exposed to marine contaminants, such as heavy metals that can accumulate in the fish food chain. For those who do not eat fish or who are mindful of the oceans, plant-based algae oil is therefore a practical choice. You can read more about this in our article on what vegan omega-3 is used for.
Frequently asked questions about omega-3
How much omega-3 do you need per day?
The Health Council of the Netherlands recommends approximately 200 mg of EPA and DHA per day. For EU-approved health claims relating to heart health, brain function and eyesight, the recommended intake is 250 mg per day. A single capsule of algae oil containing 250 mg of DHA covers this daily requirement.
Is algae oil just as good as fish oil?
Yes. Algae oil contains the same EPA and DHA as fish oil. This is because fish do not produce these fatty acids themselves; they obtain them from algae. With algae oil, you simply skip that intermediate step.
Can you consume too much omega-3?
For adults, the EFSA considers a supplementary intake of up to 5 grams of EPA and DHA per day from supplements to be safe. Stick to the recommended dosage on the packaging; more is not necessarily better.
When will you notice the effects of omega-3?
Omega-3 builds up gradually in your cells. It’s not a quick fix but a long-term solution: consistent daily intake is more effective than a short course.
At Ekopura, we opt for omega-3 from cultured algae rather than from fish. Our Vegan Omega-3 Algae Oil provides 250 mg of DHA per capsule, is entirely plant-based and is produced without depleting ocean stocks. If you’d like EPA as well as DHA, take a look at our Omega-3 DHA+EPA. You’ll find all the variants in the omega-3 collection.
Sources
EU Register of authorised health claims (Regulation 432/2012) and the underlying EFSA assessments; Health Council of the Netherlands, guidelines on fish consumption and omega-3; Netherlands Nutrition Centre, information on oily fish and fish fatty acids.
