Omega-3 benefits: what it does for the body and how much you need

You've probably heard about Omega-3 fatty acids and their importance for health many times, haven't you? But do you know that many people don't get enough of these acids – even if they think they eat a sufficiently balanced diet?

Modern diets are dominated by processed foods, and fatty fish appears on tables less and less often. Consequently, Omega-3 deficiency is becoming more common, and its effects can manifest in many ways: from poorer concentration to cardiovascular problems. Read more about the signs of omega-3 deficiency in a detailed article.

Scientific studies show that EPA and DHA, in particular, play an important role in brain function and can help reduce inflammatory processes in the body. For these reasons, more and more people are thinking broadly about the benefits of omega 3 for the body and willingly supplementing their diet with high-quality dietary supplements.

Omega-3 are polyunsaturated fatty acids that are considered essential because the body cannot produce them itself and must obtain them through food or supplements. Their most important forms are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).

EPA and DHA are mainly found in fatty marine fish and fish oils, while ALA is found in plant products such as flaxseed or walnuts. However, the human body converts ALA into active forms (EPA and DHA) only to a very limited extent, so it is important to obtain them directly from food.

We write more about the differences between various fatty acids and why their mutual ratio is important in the article on the balance of Omega-3-6-9 fatty acids.

The European Food Safety Authority (EFSA) states that EPA and DHA contribute to normal heart function, and DHA also to normal brain function, so adequate intake of these acids is truly significant for overall health.

Omega-3 fatty acids perform many important functions in the body – from supporting the cardiovascular system to nervous system activity. EPA and DHA have the greatest biological significance, actively participating in cell membrane structure, signal transmission, and inflammation regulation.

Below, we will review the most important areas where the benefits of Omega-3 are best studied.

Cardiovascular health is one of the most researched areas of Omega-3 benefits. Studies show that EPA and DHA can help maintain normal triglyceride levels in the blood, which is an important risk factor for cardiovascular diseases.

Clinical trials have shown that changes in triglycerides are most often observed with 2–4 g of EPA and DHA per day, with a more pronounced and consistent effect often described at 3–4 g per day (these are already considered "pharmacological" doses). It has also been found that Omega-3 can affect lipid metabolism by increasing fatty acid oxidation and reducing the production of very low-density lipoproteins (VLDL) in the liver.

For these reasons, sufficient Omega-3 intake is often associated with a more favorable cardiovascular risk profile.

DHA is one of the main structural components of brain phospholipids, making Omega-3 particularly important for the nervous system.

Scientific reviews show that Omega-3 fatty acids participate in neuronal membrane function, synaptic plasticity, and signal transmission, which is associated with improved cognitive functions, including memory and learning.

Precisely because of these mechanisms, omega-3 are often mentioned in discussions about the so-called "brain fog" – a state where it becomes difficult to concentrate or think clearly.

Thus, a sufficient amount of DHA is considered extremely important for normal brain activity at various stages of life.

Omega-3 fatty acids, especially DHA, are important for normal visual function. High concentrations of DHA are found in the photoreceptor membranes of the retina, where it helps maintain their structure and optimal transmission of visual signals.

Scientific reviews show that a sufficient amount of DHA is important for retinal activity and can contribute to maintaining normal visual function.

One of the most important biological effects of Omega-3 is related to inflammation regulation. EPA and DHA are converted in the body into specialized lipid mediators, such as resolvins, which can help inhibit the production of pro-inflammatory cytokines and promote the resolution of inflammation.

Due to these properties, sufficient Omega-3 intake is associated with a more balanced inflammatory response in the body.

Omega-3 fatty acids are also important for the skin's barrier function. They are part of the cell membranes and help maintain the skin's lipid layer.

Sufficient levels of EPA and DHA can:

• help maintain skin moisture balance

• contribute to skin elasticity

• support a healthy scalp condition

This effect is associated with Omega-3's ability to modulate inflammatory processes and maintain the integrity of cell membranes.

The recommended amount of Omega-3 can vary depending on age, life stage, and individual needs. The European Food Safety Authority (EFSA) provides general guidelines, which are usually used when evaluating EPA and DHA intake.

EFSA states that for a healthy adult, 250 mg per day of EPA and DHA combined is a sufficient amount to maintain normal heart function. This amount is considered the minimum recommended intake for a healthy adult. In practice, this corresponds to approximately 1-2 servings of fatty fish per week or an equivalent amount of quality Omega-3 supplements.

However, scientific reviews and dietary recommendations often discuss higher amounts – about 500–1000 mg of EPA and DHA per day, especially if fatty fish is consumed rarely.

Some clinical trials use even higher doses. For example, 2–4 g of EPA and DHA per day are typically used in studies evaluating changes in blood triglyceride levels. Such doses are already considered pharmacological and are usually taken only under medical supervision.

The European Food Safety Authority also states that up to 5g of EPA and DHA per day is considered a safe dose for adults when consumed from food supplements.

For children, Omega-3 requirements depend on their age and diet. EFSA notes that DHA is important for normal brain and vision development, so ensuring an adequate amount is especially crucial for a growing body. The focus is usually on a proportionally smaller, but regular, intake of EPA and DHA compared to adults.

For young children (7-24 months), EFSA recommends about 100 mg of DHA per day. For older children, the typical amount is similar to adults (around 250 mg of EPA and DHA per day), especially if they consume little fatty fish.

In older age, the specific recommended Omega-3 intake does not differ from the general adult recommendation. 250 mg of EPA and DHA per day is a sufficient amount to maintain normal heart function, unless a doctor advises otherwise. In practice, a slightly higher intake is often aimed for if fish consumption is low in the diet.

The most important thing is to ensure a regular intake of Omega-3 through food or supplements.

EFSA recommends that during pregnancy and lactation, an additional 100-200 mg of DHA per day should be consumed on top of the basic Omega-3 intake, as it is crucial for fetal and infant brain and visual development.

In short – not exactly. Although fish oil is one of the main sources of Omega-3, it is not the same product. Often, when talking about the benefits of fish oil, what is actually meant are the Omega-3 fatty acids contained within it. Read more about the differences between Omega-3 sources and how to choose the best Omega-3 supplements in this article.

Omega-3 are specific fatty acids that perform important functions in the body. Meanwhile, fish oil is a natural mixture of fats extracted from the tissues of fatty fish, in which Omega-3 is only a part of the composition.

The main difference is that:

• Omega-3 are active fatty acids (EPA and DHA)

• fish oil is a product that contains these acids along with other fats

Therefore, the amount of Omega-3 can vary in two different fish oil supplements.

When choosing supplements, it's important to pay attention not only to the amount of fish oil but also to how much EPA and DHA it contains. Quality supplements usually state the separate amounts of EPA and DHA, and when assessing the true benefits of fish oil for the body, it's always important to look at the specific amount of these active ingredients.

For example:

• 1000 mg of fish oil does not necessarily mean 1000 mg of Omega-3

• a portion consists of other fats

• the amount of active Omega-3 acids can be several times lower than in a concentrated preparation

Fish oil can be a suitable choice if:

• you aim for general Omega-3 supplementation

• fatty fish is rarely consumed in the diet

• you prefer a milder product

Concentrated Omega-3 supplements are more often chosen when:

• a higher amount of EPA and DHA is needed

• you want to dose the active ingredients more precisely

• you aim for a higher concentration per capsule

Theoretically, a sufficient amount of Omega-3 can be obtained with a balanced diet and properly selected Omega-3 sources, especially if fatty sea fish, such as salmon, mackerel, or herring, are consumed regularly. However, in practice, many people consume these products too rarely.

A large epidemiological review showed that many European regions have low or very low blood levels of EPA and DHA in people.

A higher probability of insufficient EPA and DHA intake may occur in:

• people who rarely eat fish

• vegetarians and vegans

• children with a restricted diet

• elderly people

In such cases, it is advisable to carefully evaluate one's diet and, if necessary, consider incorporating supplements with omega-3 acids into the diet.

Omega-3 fatty acids, especially EPA and DHA, are important for many bodily functions – from heart and brain activity to inflammation regulation. Since we do not always get enough of them from food, it is worth consciously evaluating your diet and, if necessary, supplementing it with quality Omega-3 sources.