Omega-3 fatty acids are important nutrients that support several important processes within your body. Most notably, long-chain omega-3 fatty acids help to keep your heart healthy. Oily fish is the richest natural source of omega-3, but omega-3 supplements offer a convenient way to top up your intake.
Keep scrolling to learn more about omega-3 fatty acids, or click one of the following headings to skip ahead:
- What are omega-3 fatty acids?
- Why are omega-3 fatty acids important?
- Which foods contain long-chain omega-3 fatty acids?
- Should I take omega-3 supplements?
What are omega-3 fatty acids?
Omega-3 fatty acids are a family of polyunsaturated fats. The three main types are:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
EPA and DHA are long-chain fatty acids, whereas ALA is a short-chain fatty acid. Oily fish is a great source of long-chain omega-3 fatty acids, whereas ALA is found in plant oils and plant-based foods like nuts, seeds and leafy green vegetables.
Why are omega-3 fatty acids important?
According to the NHS, long-chain omega-3 fatty acids can help to keep your heart healthy. Oily fish is particularly rich in these fats, which is why it's a good idea to eat at least one portion of oily fish each week.
Of course, if you don't like the taste of fish, you may not want to make this change to your diet. If that's the case, an omega-3 supplement may be useful.
Which foods contain long-chain omega-3 fatty acids?
Oily fish is the richest natural source of long-chain omega-3 fatty acids. Examples include:
- Salmon
- Mackerel
- Sardines
- Herring
- Trout
- Pilchards
Some white fish and shellfish also contain long-chain omega-3, although generally in smaller amounts. Tuna (whether it's fresh or tinned) doesn't count as oily fish.
Should I take omega-3 supplements?
A healthy, balanced diet should include at least two portions of fish each week, including one portion of oily fish. However, a lot of people don't eat that much fish.
Omega-3 supplements offer a simple and practical way to increase your intake without making major changes to your diet. They may be particularly convenient if you do not regularly eat oily fish or dislike the taste of fish.
Remember that the amount of EPA and DHA will vary from one product to the next, so always check the label and stick to the recommended dosage. If you have a fish or shellfish allergy, are pregnant or breastfeeding, take medication or have a medical condition, speak to a healthcare professional before taking an omega-3 supplement. The NHS recommend avoiding fish liver oil supplements during pregnancy because they are high in vitamin A.
Looking for a convenient way to top up your omega-3 intake? Explore our range of omega-3 supplements, including fish oil and krill oil options.