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Fatty acids

Omega-3

Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce itself. The main forms are EPA and DHA (from fish) and ALA (from plants). Omega-3 supports the heart, brain, and joints.

What is Omega-3?

Omega-3 fatty acids are a group of polyunsaturated fats classified as essential — the body needs them but cannot produce them itself, so they must be obtained through diet or supplements.

The three most important omega-3 fatty acids

  • EPA (eicosapentaenoic acid) — Has powerful anti-inflammatory properties. Important for heart health and may contribute to improved mood.
  • DHA (docosahexaenoic acid) — The dominant fatty acid in the brain and retina. Crucial for brain development and function.
  • ALA (alpha-linolenic acid) — Found in plant-based sources such as flaxseeds and walnuts. The body can convert ALA to EPA and DHA, but the conversion rate is very low (2-10%).

Health benefits of omega-3

Heart and vascular system

Omega-3 is best known for its heart-protective effect. EPA and DHA can lower triglycerides by 15-30%, reduce blood pressure, prevent blood clots, and reduce inflammation in blood vessels. The European Food Safety Authority (EFSA) has approved the health claim that EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg.

Brain and cognitive function

DHA accounts for about 40% of the polyunsaturated fatty acids in the brain. Adequate DHA supply is especially important during pregnancy and early childhood for brain development. In adults, there are associations between omega-3 intake and a reduced risk of cognitive decline and dementia.

Joints and inflammation

EPA’s anti-inflammatory properties make omega-3 a popular supplement for joint issues. Studies show that high doses of omega-3 (2-4 g per day) can reduce joint stiffness and pain in rheumatoid arthritis.

Eyes and vision

DHA is a structural component of the retina. Omega-3 may help prevent age-related macular degeneration (AMD).

Dosage and recommendations

General recommendations:

  • General health: 250-500 mg EPA+DHA per day
  • Heart health: 1000 mg EPA+DHA per day
  • Inflammation/joints: 2000-4000 mg EPA+DHA per day
  • Pregnancy: at least 200 mg DHA per day

Sources of omega-3

  • Fatty fish — Salmon, mackerel, sardines, herring (best source of EPA+DHA)
  • Krill oil — Omega-3 in phospholipid form, good bioavailability
  • Algal oil — Vegan alternative with DHA directly from algae
  • Flaxseeds and chia seeds — Rich in ALA
  • Walnuts — Good plant-based source of ALA

Omega-3 vs omega-6

The balance between omega-3 and omega-6 is important. The modern diet often contains an excess of omega-6 (from vegetable oils) relative to omega-3, which can promote inflammation. The optimal ratio is considered to be 1:1 to 1:4, but many have a ratio of 1:15 or more.

Frequently asked questions about Omega-3

Hur mycket omega-3 ska man ta per dag?
250-500 mg EPA+DHA dagligen för generell hälsa. Vid hjärtbesvär rekommenderas ofta 1000 mg. Konsultera läkare vid högre doser.
Vad är skillnaden mellan EPA och DHA?
EPA har primärt antiinflammatoriska egenskaper och stödjer hjärthälsa. DHA är viktigast för hjärnan och synen.
Kan veganer få i sig omega-3?
Ja, genom algolja (vegetabilisk DHA) eller ALA från linfrön, chiafrön och valnötter. Algolja rekommenderas då ALA-konverteringen till DHA är låg.
Är omega-3 bra för leder?
Ja, studier visar att EPA i omega-3 kan minska ledinflammation och stelhet, särskilt vid reumatoid artrit.

Related entries

EPA

Eicosapentaenoic acid — an omega-3 fatty acid with potent anti-inflammatory effects. Supports heart and mental health.

DHA

Docosahexaenoic acid — an omega-3 fatty acid constituting 40% of the brain's fatty acids. Essential for cognition and vision.

Krill Oil

Krill oil is omega-3 in phospholipid form derived from Antarctic krill. It has better bioavailability than regular fish oil and also contains astaxanthin.

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