All About Fish Oils & Omega 3 Fatty Acids
Learn about Omega-3 fatty acids and fish oils. Fish oil is one of the natural chief sources of these nutrients. This article explores the multiple aspects of omega-3 fatty acids, including their sources, health benefits, types, and recommended intake.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Omega-3 fatty acids are a group of polyunsaturated fats vital for numerous bodily functions, especially cardiovascular health. These polyunsaturated fats are not produced naturally in our bodies and must be consumed from external sources. Fish oil is a dietary source of omega-3 fatty acids. Your body needs omega-3 fatty acids, from muscle activity to cell growth.
There are three main types of omega-3s - alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids are essential to cell membrane structure and help in numerous cellular interactions.
What are the Three Main Types of Omega-3 Fatty Acids and Their Primary Sources?
The three main types of omega-3 fatty acids from different sources of oil.
Eicosapentaenoic acid (EPA) - Eicosapentaenoic acid, or EPA, is a ‘marine Omega-3’ as it is primarily found in marine sources such as fish and fish oil. It is vital in reducing inflammation and lowering triglycerides and blood pressure. It has also been linked to improved mental health and reduced symptoms of depression.
Docosahexaenoic acid (DHA) – is also a ‘marine Omega-3’ mostly found in cold-water, fatty fish, such as salmon. It is also found in fish oil supplements and some portion in eicosapentaenoic acid (EPA). Vegetarian sources of DHA come from seaweed. This fatty acid is essential for taking care of brain and eye health. DHA, a major structural component of the retina and the brain, is crucial for cognitive function and vision.
Alpha-linolenic acid (ALA) - Alpha-linolenic acid (ALA) is a ‘plant-based’ omega-3 fatty acid predominantly found in flaxseed oil and canola, soy, perilla, and walnut oils. ALA is associated with maintaining normal heart rhythm and pumping and is commonly used to improve heart-related disorders and reduce blood clots.
Significant Health Benefits of Omega-3
Omega-3 intake has a wide range of health benefits. It aids in properly functioning the brain, eyes, and heart and reduces inflammation in rheumatoid arthritis. The appropriate functioning of the body is required to enjoy healthy living. The adequate functioning of Omega-3 can significantly reduce inflammation, supporting heart and brain health.
1. Cardiovascular health benefits - Omega-3s play a significant role in cardiovascular health. Consumption of omega-3s can monitor triglyceride levels, control blood pressure and irregular heartbeats, lower blood clotting, and lower the risk of sudden cardiac arrest. Recent studies reveal that people consuming fish more often are less likely to experience coronary events than those avoiding fish.
2. Brain health and development - Omega-3 consists of Docosahexaenoic acid (DHA), an essential component for brain health and development. It nourishes the brain, supports cognitive functions, works for improving memory, reduces the risk of dementia or Alzheimer’s disease in the long run. DHA in fish oil helps reduce the formation of plaques, fibres and fibrils in the brain, triggering memory loss. Consumption of Omega-3 is very important in infants and children as it improves brain health from the initial years of life.
3. Anti-inflammatory properties - Fish oil in Omega-3 has the most potential fatty acid for immunomodulatory activities. Consumption of fish or fish oil (containing fish oil-eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can reduce inflammation in the body. Coronary heart disease, major depression, ageing and cancer due to increased levels of interleukin 1 (IL-1), a proinflammatory cytokine, are controlled by the proper dosage of Omega-3 fatty acids.
4. Promotes mental health - Omega-3 present in fish oil consists of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and is the most potential contributor in treating people with depression, anxiety and mood disorders.
5. Effects on depression and anxiety - Omega 3 quickly reaches the brain and through the brain cell membrane, establishing contact with mood-related molecules inside the brain, thereby treating several mood disorders. Its inflammatory properties help in relieving depression.
6. Cognitive function and decline - Intake of omega-3 accelerates learning, memory, mental well-being, and blood flow in the brain. Consumption of natural Omega-3 has shown advantageous and risk-free results in treating elderly and lonelier people.
7. Helps with vision - Food sources or supplementation rich in Omega-3 have ocular benefits, too. One of the major structural components of the retina is DHA in fish oil, a type of omega-3. It is essential for maintaining healthy vision as eyes provide a clear vision of blood vessels, nerves and connective tissues. Infants consuming Omega-3 in their diet have shown reduced chronic ocular conditions in the later years of life.
8. Fish oil reduces the risk of macular degeneration - Consuming dietary Omega-3 fatty polyunsaturated fat provides long-term benefits for chronic ocular conditions, dry eye disease (DED) and age-related macular degeneration. It also reduces the risk of advanced Age-related macular degeneration (AMD)
Recommended Dosages and Intake
Several opinions exist regarding dosage guidelines for Omega-3 fatty acids from natural and supplementary sources. Healthcare professionals generally recommend higher amounts for patients with certain underlying health conditions. The intake suggestion might vary with age, gender and health status
Ages 4-7 years old- 2 ounce
Ages 8-10 years old- 3 ounce
Ages 11 and up- 4 ounce
Careful Consideration for Supplement Intake
According to the FDA, the daily intake should not exceed 3 g/d of EPA and DHA combined, and no more than 2 g/d should be derived from supplements. Necessary vigilance is required while consuming high doses, as they impact immune function due to inflammatory response changes and might cause bleeding problems. Intake of DHA or EPA supplements is not recommended for nursing mothers.
1. Side Effects and Interactions - Known for improving heart health and lipid profiles, Omega-3 fatty acids present in fish oil can vigorously impact our well-being if consumed excessively or directly by mouth. People allergic to seafood should be vigilant about the intake and seek proper guidance.
2. Possible adverse effects of high doses - Intake of Omega-3 fatty acids higher than the desired amount could increase blood sugar levels in people suffering from diabetes. Bleeding gums and nose bleeding are the most common side effects of excess fish oil intake. Due to high dosages, some people suffer from diarrhoea, loose stool, and nausea. There are also complaints of fishy breath and a fishy taste in the mouth.
3. Consumption with other medicines- Omega-3 supplements can interact with several drugs related to liver or cardiovascular health. One of the most common interactions is with blood thinner. Birth control pills interact with fish oil to lower the triglyceride levels in the body. Before starting any supplementation, it is always recommended that the patient seek advice from a healthcare practitioner.
Requirement of Balanced Intake
A balanced intake of Omega-3 should focus on a diet plan consisting of all the fatty acids—EPA, DHA, and ALA—obtained from plant, animal, and supplementary sources.
Conclusion
Aiming to include a variety of Omega-3-rich foods in the diet might reap the full spectrum of health benefits. Though Omega-3 fatty acids are present throughout the body, mainly in the brain, retina, and sperm cells, the body cannot produce this polyunsaturated fatty acid alone. People need to obtain it from external dietary sources. Fish oil is the reservoir of Omega-3s, which supports cardiovascular health, brain function, mental health, inflammation and vision. They also possess anti-inflammatory properties, benefitting various health conditions. However, eating a diet that offers a variety of nutrients is likely to be healthy.
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