Omega-3 Fatty Acids
Omega-3 fatty acids are a family of polyunsaturated fats. ALA is the essential plant-derived omega-3; EPA and DHA are long-chain omega-3s found mainly in fish and marine foods. These forms are related but are not nutritionally interchangeable.
What it does in the body
- ALA is an essential fatty acid
- EPA and DHA are incorporated into cell-membrane phospholipids
- DHA is highly concentrated in the brain and retina
Daily reference intake
The U.S. DRI system establishes an Adequate Intake only for ALA: 1.6 g/day for adult men and 1.1 g/day for adult women. It does not establish an RDA for EPA plus DHA.
What can deficiency look like?
- True essential-fatty-acid deficiency is rare in healthy people eating a varied diet
- Omega-3 status cannot be diagnosed from nonspecific symptoms alone
Who may be at higher risk?
- People who rarely eat fish or seafood may have low EPA/DHA intake
- People on highly restricted diets may have low ALA intake
Food sources
A varied diet is the first place to look for nutrients. Availability and nutrient content can vary by food, preparation and country.
Food-source note: Plant foods mainly provide ALA; oily fish and marine sources provide EPA and DHA. The body can convert ALA to EPA and DHA, but conversion is limited.
Absorption & practical context
EPA and DHA are absorbed as dietary fats. When comparing supplements, the amounts of EPA and DHA per daily serving are more informative than the total weight of fish oil.
Important interactions
- High-dose omega-3 supplements can matter in people taking anticoagulant or antiplatelet medicines
- Fish-oil products can cause gastrointestinal symptoms or fishy aftertaste in some users
Safety and context
Usual food intakes are generally safe. High supplemental doses should be discussed with a healthcare professional, especially when bleeding risk, surgery or anticoagulant therapy is relevant.
Scientific sources
NIH Office of Dietary Supplements — Omega-3 Fatty Acids ↗ EU Register of Nutrition and Health Claims ↗Products whose current label lists this nutrient
The entries below are based on current manufacturer label information for the selected market. Compare the stated amount per daily serving and read the official product page before purchasing.