Article: Omega-3

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Omega-3 is a group of polyunsaturated fatty acids essential for the human body. Marine-derived Omega-3 is categorized into three main forms: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and DPA (docosapentaenoic acid).

What are the benefits of Omega-3 fatty acids?

Positively affects heart and circulatory function.
Helps combat high cholesterol.
Improves bone and joint health.
Contributes to eye health and improves vision.
Important for optimal brain, nervous system, and liver function.
Improves sleep quality.
Fights inflammatory processes in the body.
Strengthens immunity.
Increases skin moisture levels and acts as internal sun protection.

Possible symptoms of Omega-3 deficiency:

Cardiovascular problems.
Skin and hair problems.
Weakened immunity.
Memory impairment, poor mood.
Dry, irritated eyes.
Joint pain.
Weakness and fatigue.

Natural sources of Omega-3

These fatty acids are found in fatty fish (salmon, mackerel, halibut, sardines, krill, tuna) and seafood.

Recommended daily intake of Omega-3

The need for Omega-3 (EPA and DHA) depends on diet and individual factors. The European Food Safety Authority (EFSA) states that 250 mg of EPA and DHA per day is a sufficient minimum amount to maintain normal heart function in healthy adults.

Dietary recommendations often discuss an intake of 500–1000 mg of EPA + DHA per day. This range roughly corresponds to the amount of omega-3 provided by regular consumption of fatty marine fish (about 1–2 servings per week), and is therefore often used as a reference intake level when fish intake in the diet is low.

Clinical studies also evaluate doses of 2–4 g of EPA + DHA per day, primarily analyzing changes in blood triglyceride levels. Such amounts are considered pharmacological and are typically used only under medical supervision.

EFSA also states that up to 5 g of EPA and DHA per day from food supplements is considered a safe dose for adults.

Possible side effects of Omega-3 and interactions with medications

Omega-3 is generally well-tolerated, but in some cases, mild side effects such as a fishy aftertaste, digestive upset, or nausea may occur.

Fish oil in softgel capsules helps prevent burping and a fishy taste throughout the day. Take supplements in smaller, divided doses before meals. If you lie down after eating, lie on your left side – this helps the oil pass more easily into the intestines.

Omega-3 can slightly enhance the effect of sedatives or blood thinners. Therefore, if you are taking such medications, consult your doctor or pharmacist.