What are omega-3 fatty acids?
Omega-3 fatty acids are a family of essential polyunsaturated fats. 'Essential' means your body cannot synthesise them — they must come from food or supplements. The three that matter most for human health are EPA, DHA, and ALA.
This article is for education only. Consult a registered medical practitioner before starting any supplement, especially if you take blood thinners or have a chronic condition.
The three types: EPA, DHA, ALA
- **EPA (eicosapentaenoic acid)** — marine source; reduces inflammation and supports heart health.
- **DHA (docosahexaenoic acid)** — marine source; a major structural component of your brain and retina.
- **ALA (alpha-linolenic acid)** — plant source (flax, chia, walnuts); your body converts a small fraction to EPA/DHA.
Health benefits
Decades of research link higher omega-3 intake with a range of cardiovascular, neurological, and inflammatory benefits.
- **Heart health** — lowers triglycerides, raises HDL, reduces arrhythmia risk, and modestly lowers blood pressure.
- **Brain & mood** — DHA is concentrated in brain tissue; higher intake is associated with slower cognitive decline and lower depression risk.
- **Eye health** — DHA is a structural component of the retina; deficiency can impair vision.
- **Joints** — EPA's anti-inflammatory effect may reduce morning stiffness in rheumatoid arthritis.
- **Pregnancy** — DHA supports fetal brain and eye development, especially in the third trimester.
Dietary sources
| Source | Type | Per serving |
|---|---|---|
| Salmon (100g) | EPA + DHA | ~2.2 g |
| Sardines (100g) | EPA + DHA | ~1.5 g |
| Flaxseed (1 tbsp) | ALA | ~2.3 g |
| Chia seeds (1 tbsp) | ALA | ~1.8 g |
| Walnuts (28g) | ALA | ~2.5 g |
| Fortified eggs (1) | EPA + DHA | ~0.1 g |
How much do you need?
There is no official Indian RDA for omega-3, but international guidelines generally suggest 250–500 mg of combined EPA+DHA per day for healthy adults. People with elevated triglycerides may benefit from 2–4 g under medical supervision.
Signs of deficiency
- Dry, flaky skin and brittle hair
- Joint pain or stiffness
- Fatigue and poor concentration
- Mood swings or low mood
- Elevated triglycerides on a lipid profile
If you have any of these signs, a blood test is more reliable than self-diagnosis. Book a lipid profile or an omega-3 index test to know for sure.
References
- 1. American Heart Association — Omega-3 Fatty Acids and Cardiovascular Disease (2017)
- 2. NIH Office of Dietary Supplements — Omega-3 Fatty Acids Fact Sheet
- 3. ICMR Dietary Guidelines for Indians — Fats and Oils