Omega-3 Fats

Essential polyunsaturated fats

What does Omega-3 Fats do in your body?

A family of polyunsaturated fats. ALA is essential from plants; EPA and DHA come mainly from fish and algae.

What does Omega-3 Fats do?

Structural part of cell membranes — DHA is concentrated in the brain and retina. EPA and DHA are made into signaling molecules involved in inflammation.

Where does Omega-3 Fats act in the body?

Brain, eyes, heart, cell membranes.

Which foods contain Omega-3 Fats?

EPA/DHA: salmon, sardines, mackerel, trout, algal oil. ALA: flaxseed, chia, walnuts, canola and soybean oil.

How much Omega-3 Fats do adults need?

Adequate Intake for ALA: 1.6 g (men), 1.1 g (women). No official RDA for EPA/DHA; many guidelines suggest about two servings of fish a week.

What happens with too little Omega-3 Fats?

Clinical deficiency is rare.

Can you get too much Omega-3 Fats?

High-dose fish oil may increase bleeding risk and, in some trials, atrial fibrillation.

What does Omega-3 Fats interact with?

May add to blood-thinning medications.

What is known and unknown about Omega-3 Fats?

Eating fish is associated with lower heart disease risk; trials of fish-oil supplements in the general population show mixed results.

Evidence & sources

• Most trials of omega-3 supplements in general populations show little or no effect on overall cardiovascular events. Evidence: moderate. Known: Cochrane review of 86 randomized trials. Unknown: Effects in specific high-risk groups and at high EPA doses are debated. Source: Cochrane, Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease (2020).

Connected topics

• Salmon
• Brain
• Heart
• Fat
• Chia & Flax

Try it in your browser

General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.