Omega-3 Fatty Acids is a nutrient that’s a type of fat associated with heart and brain health, which the body can’t produce on its own. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests there’s no single official RDA, but health authorities generally suggest including fatty fish in the diet a couple of times per week per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Fatty fish like salmon, mackerel, and sardines
- Walnuts
- Flaxseed and chia seeds
- Algae-based supplements for plant-based diets
Worth knowing
There are different types of omega-3s (epa, dha, and ala), and food sources vary in which types they provide.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
