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Did you know that your body can’t produce omega-3? So, if you can’t make it, where does omega-3 come from? Let’s dive in and find out
Summary
1Does the body produce omega-3?
The human body can’t make omega-3 fatty acids on its own.1,5,6 This means you must get them from the food you eat…
2How are omega-3s made?
Omega-3 fatty acids are mainly produced in tiny, plant-like organisms in rivers and seas called phytoplankton...
3Omega-3 foods for vegans
If you’re vegan or vegetarian, you may want to opt for some plant-based sources of omega-3, like walnuts, pumpkin, chia, flaxseed, vegetable oils...
You’ve probably heard of omega-3 and know that it’s supposed to be good for you, but do you know why omega-3 is making a splash? Or where it actually comes from?
Don’t worry – we’ve got you covered…
What are omega-3s?
First things first, omega-3 is a group of polyunsaturated fatty acids. The main types are ALA, DHA and EPA.1,2 Polyunsaturated fatty acids are a type of unsaturated fat – in other words, the ‘good’ kind of fat that.1
Omega-3 fatty acids play several vital roles in your body, from supporting heart health and maintaining normal blood cholesterol levels to keeping your nervous system, brain function and vision working normally.1,3-7
Does the human body produce omega-3?
In short, no – the human body can’t make omega-3 fatty acids on its own.1,5,6 This means you must get omega-3s from the food you eat.6,7
Despite this, omega-3 deficiency is extremely rare.8 The other good news is that you can get the omega-3 you need through a variety of sources.1,5
Omega-3 fatty acids are mainly produced in tiny, plant-like organisms in rivers and seas called phytoplankton.9
When fish eat the phytoplankton, omega-3 fatty acids accumulate in their tissues.9
As a result, fish are an excellent source of omega-3s for humans.1,7,9
The NHS recommends that everyone should be getting more omega-3 in their diet.1,7 they advise eating two portions of fish each week, one of which should be oily.1,3,7
For adults, a portion size is around 140g (5 oz) of fresh fish or one small can of oily fish.7
Sources of omega-3: where can we get omega-3 from?
Omega-3s can be found in a variety of animal and plant-based sources.7 Some of the most common animal-based sources of omega-3 include eggs, fish and seafood.7
Oily fish are particularly high in omega-3 (as well as having the added bonus of being a good source of vitamin D). Some examples include:3,7
- mackerel
- herring/kippers
- pilchards
- salmon
- sardines
- sprats
- trout
It’s important to note that fresh and canned tuna doesn’t count as a source of oily fish.3
If you’re a vegan or vegetarian, you may want to opt for some plant-based sources of omega-3, like walnuts, pumpkin, chia, flaxseed, vegetable oils and soy products like tofu.1,4,5
Omega-3 supplements
You should be able to get all the omega-3 you need by following a balanced diet and including those two portions of fish in your weekly shop.1,3,7
However, if you’re concerned about not getting enough omega-3 from the food you eat or you really don’t like fish, you may want to consider taking an omega-3 supplement.7
Many of the available supplements contain omega-3 fish oil. But don’t worry if you’re vegetarian or plant-based, as there are also vegan omega-3 options.7 Typically, these are made from plant-based sources of omega-3 like algae.7
Children should also be able to get all the omega-3 they need from including fish in their diet.6 However, if they don’t like fish, supplementation may be an option.
It’s important to choose an age-appropriate supplement as children need less omega-3 than adults.7,10
If in doubt, speak to a dietitian, who’ll be able to give you further advice, and always check with your doctor before taking a new supplement for the first time to make sure it’s suitable for you.7
Fish store vitamin A in their bodies, which means that fish oil supplements tend to be high in vitamin A.3
Over time, too much vitamin A can be harmful.3,11 In particular, too much vitamin A can harm your unborn baby.11 If you’re pregnant or planning to become pregnant, you should avoid supplements that contain vitamin A.3,7,11
The final say
Omega-3 is a group of essential fatty acids, which your body can’t make by itself and relies on you eating them as part of your diet.1,5,6
Omega-3s have numerous benefits for your body, including supporting your heart health. As a result, the NHS recommends that everyone increase their intake of omega-3.1,3-7
You should be able to get all the omega-3 you need by consuming two portions of fish per week, one of which should be oily.1,3 However, if you don’t like fish or you’re vegetarian or vegan, you could also take an omega-3 supplement to make sure you’re getting enough.7
Additionally, if you’re concerned about your omega-3 intake, speak to your GP or a registered dietitian for personalised advice.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS. Facts about fat [Internet]. NHS [cited 2024 Aug 14]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
- Gutiérrez S, et al. Effects of omega-3 fatty acids on immune cells. Int J Mol Sci. 2019;20(20):5028. https://doi.org/10.3390/ijms20205028
- NHS. Fish and shellfish [Internet]. NHS [cited 2024 Aug 14]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
- NHS. Royal United Hospitals Bath. Are you having a nutritionally adequate diet? [Internet]. NHS [cited 2024 Aug 14]. Available from: https://www.ruh.nhs.uk/zz_content_include/services/clinical_depts/dietetics/documents/Are_you_having_a_nutritionally_adequate_intake.pdf
- British Dietetic Association (BDA). Fat [Internet]. BDA [cited 2024 Aug 14]. Available from: https://www.bda.uk.com/resource/fat.html
- Oregon State University. Essential fatty acids [Internet]. [cited 2024 Aug 14]. Available from: https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
- British Dietetic Association (BDA). Omega-3 [Internet]. BDA [cited 2024 Aug 14]. Available from: https://www.bda.uk.com/resource/omega-3.html
- National Institutes of Health (NIH). Office of Dietary Supplements - Omega-3 fatty acids [Internet]. NIH [cited 2024 Aug 14]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h7
- Priyadarsini M, et al. Omega-3-fatty acids from algae for health benefits. Mater Today Proc. 2022;66:1514–8. https://doi.org/10.1016/j.matpr.2022.07.177
- van der Wurff ISM, et al. Effect of omega-3 long chain polyunsaturated fatty acids (n-3 LCPUFA) supplementation on cognition in children and adolescents: A systematic literature review with a focus on n-3 LCPUFA blood values and dose of DHA and EPA. Nutrients. 2020;12(10):3115. https://doi.org/10.3390/nu12103115
- NHS. Vitamin A [Internet]. NHS [cited 2024 Aug 14]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
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