Introduction

Omega-3 fatty acids are essential fats required for optimal heart, brain, eye, and immune health. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most biologically active forms and are primarily found in marine sources. Because the body cannot produce them efficiently, they must be obtained from diet or supplements.

What Are Omega-3 (EPA & DHA)?

EPA and DHA are long-chain omega-3 polyunsaturated fatty acids that play critical roles in cellular structure and signaling.

• Type: Essential fatty acids
• Main role: Anti-inflammatory and structural cell support
• Storage: Cell membranes, brain, retina, fat tissue

How Omega-3 Works in the Body

EPA and DHA are incorporated into cell membranes and influence inflammation, blood flow, and nerve signaling.

• Reduce inflammation by modulating eicosanoids
• Support heart rhythm and blood vessel flexibility
• Essential for brain and nervous system signaling
• Support eye and retinal health

Sources of Omega-3

• Fatty fish (salmon, sardines, mackerel)
• Fish oil supplements
• Krill oil
• Cod liver oil
• Algae oil (plant-based DHA)

Omega-3 Deficiency

Omega-3 deficiency is common due to low fish intake and high omega-6 consumption.

Possible deficiency-related symptoms include:

• Dry skin and eyes
• Joint stiffness or inflammation
• Poor concentration or memory
• Mood imbalance
• Increased cardiovascular risk

Dosage & How to Take Omega-3

• General health: 250–500 mg EPA+DHA/day
• Heart & inflammation support: 1000–2000 mg/day
• High triglycerides: 2000–4000 mg/day (medical guidance)

Omega-3 is best taken with meals containing fat for better absorption.

Forms of Omega-3

• Fish oil (triglyceride or ethyl ester form)
• Krill oil (phospholipid form)
• Algae oil (DHA-focused, vegan)
• Liquid or softgel capsules

Benefits & Uses

• Supports heart and vascular health
• Improves brain function and memory
• Reduces inflammation and joint pain
• Supports eye and retinal health
• Supports mood and emotional balance

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• High doses may increase bleeding risk
• Mild side effects: fishy aftertaste, nausea
• Consult a doctor if on blood-thinning medication

Special Populations

• Pregnant women: DHA supports fetal brain development
• Elderly: Supports cognition and heart health
• People with heart disease: Supports lipid balance
• Vegetarians: Algae oil is preferred

Frequently Asked Questions

What do EPA and DHA do in the body?

They support heart health, brain function, inflammation control, and cell membrane integrity.

Is Omega-3 the same as fish oil?

Fish oil is a common source of omega-3s, but omega-3 refers specifically to EPA and DHA.

Can Omega-3 be taken daily?

Yes. Daily intake is safe and beneficial for most people.

Is Omega-3 good for the brain?

Yes. DHA is a major structural fat in the brain and supports cognition.

Best time to take Omega-3?

With meals, preferably containing fat, for better absorption.