Omega-3: why you need it and where to get it if you don't like fish
Omega-3 fatty acids are linked to heart, brain and skin health. Here is where to get them if fish isn't part of your regular diet.
Omega-3 fatty acids are one of the few dietary components whose benefits are backed by dozens of studies, especially for the cardiovascular system.
Why you need omega-3
These fats are involved in cell membrane function, support vascular health, and are linked to normal nervous system function. Some studies also note a role in skin and joint health.
Sources if you don't eat fish
- Walnuts and flax or chia seeds — plant sources of alpha-linolenic acid.
- Soy products and some fortified foods.
- Algae-based supplements — an alternative to fish oil for people who don't eat fish.
How much you need
The exact amount depends on age and health status — there's no universal number for everyone. With chronic conditions or blood thinners, taking supplements should be discussed with a doctor.
For heart health, see "Heart health", and for brain nutrition, "Nutrition for the brain".
Questions and answers
Why does the body need omega-3?
These fatty acids are involved in cardiovascular and nervous system function, and are also linked to skin and joint health.
Where can you get omega-3 if you don't eat fish?
Walnuts, flax and chia seeds, soy products, and plant-based algae supplements.
Should you take fish oil supplements?
This is worth discussing with a doctor — with a balanced diet, many people get enough omega-3 from food, but supplements make sense in some cases.