Omega-3 fatty acids: why you need them and where to get them if you don't like fish

Omega-3 fatty acids are healthy fats that your body can't fully make on its own, so it has to get them from food. The main source is fatty fish, and if you don't eat fish, walnuts, flaxseed and chia seeds, soy foods and algae-based supplements can help.

This is one of the few nutrients whose benefits are backed by dozens of studies, especially for the cardiovascular system.

What do omega-3 fatty acids do?

Omega-3s are part of the membrane of every cell and are needed for your heart, blood vessels, brain and eyes to work normally. That's why they are classed as essential fats.

There are three main types, as described by the NIH Office of Dietary Supplements:

• **ALA (alpha-linolenic acid)** — the plant form found in nuts and seeds;
• **EPA** and **DHA** — the forms found mainly in fish and seafood.

Your body can convert some ALA into EPA and DHA, but only in small amounts. That's why variety of sources matters especially for people who don't eat fish.

Omega-3 fatty acids benefits for your body

Most of the evidence on omega-3 benefits concerns the cardiovascular system. Some studies also point to their role for the brain, skin and joints.

• **Heart and blood vessels** — omega-3s are linked to supporting vascular health; for other everyday heart habits, see "Heart health".
• **Brain** — DHA is part of brain tissue; for eating for a clearer mind, see "Nutrition for the brain".
• **Skin and joints** — these effects are being studied, but the data are less clear so far.

How do omega-3s work in the body?

In short, omega-3s are built into cell membranes and influence how cells send signals. They are also used to make substances involved in regulating inflammation.

The effect isn't instant: omega-3s work as part of your diet over months and years, not as a quick energy fix.

That's why consistency matters more: small servings of omega-3 sources several times a week give your body more than occasional "big doses."

Omega-3 fatty acids foods list: where to get them if you don't eat fish

Plant sources provide ALA, while algae-based supplements provide EPA and DHA, which people usually get from fish.

• Walnuts and flax or chia seeds — plant sources of alpha-linolenic acid.
• Flaxseed oil — add it to salads without heating.
• Soy foods and some fortified foods.
• Algae-based supplements — an alternative to fish oil for people who don't eat fish.

For more on combining different healthy fats, see "Healthy fats in your diet".

How to get omega-3 and how much do you need?

Exact amounts depend on your age and health — there is no single number for everyone. A sensible start is to include omega-3 sources in your everyday meals regularly.

• If you eat fish, choose fatty kinds: salmon, herring, mackerel, sardines.
• If you don't, add a handful of nuts or a spoonful of ground seeds to oatmeal, yogurt or salads.
• Discuss supplements with your doctor: this is especially important if you have a chronic condition or take blood thinners.

Store nuts, seeds and flaxseed oil in a cool, dark place or in the fridge: healthy fats spoil quickly in light and heat, and a rancid taste is a sign it's time to replace the product.

Omega-3 and vitamin D: how are they connected?

These nutrients often come together in the same foods, such as fatty fish. So eating fish a couple of times a week covers both at once.

If there's little fish in your diet, you may also run low on vitamin D — read more in "Vitamin D and energy". Whether you need supplements of one or both is best decided with your doctor.

To see how omega-3s fit into an overall eating pattern, take a look at "Mediterranean diet".