Omega-3 fatty acids have earned a reputation as one of the most important nutrients for overall health, and with good reason. These essential fats play a key role in heart health, brain function, and inflammation. But despite their benefits, many people don’t get enough through diet alone. So, what exactly are omega-3s, and what are your options if your intake falls short?
What Are Omega-3 Fatty Acids?
Omega-3s are a type of polyunsaturated fat that the body cannot produce on its own, meaning they must come from food or supplements.
The three main types include:
EPA (eicosapentaenoic acid) supports heart health and helps reduce inflammation
DHA (docosahexaenoic acid) is critical for brain function, eye health, and fetal development
ALA (alpha-linolenic acid) is found in plant foods and partially converted into EPA and DHA in the body
Why Omega-3s Matter
Omega-3 fatty acids are linked to a wide range of health benefits.
Heart health - They help lower triglycerides, reduce blood pressure slightly, and may decrease the risk of heart disease
Brain health - DHA is a major structural component of the brain and is important for memory and cognitive function
Inflammation - Omega-3s can help reduce chronic inflammation, which is linked to many long-term conditions
Eye health - DHA supports retinal health and vision
Research has also explored the role of Omega-3 fatty acids in supporting mental health, pregnancy outcomes, and joint health.
Food Sources of Omega-3s
The best way to get omega-3s is through food. Rich sources include:
Fatty fish such as salmon, mackerel, sardines, and tuna
Walnuts
Chia seeds and flaxseeds
Soybeans and tofu
Health experts often recommend eating fish at least twice per week to meet omega-3 needs.
Signs You May Not Be Getting Enough
Omega-3 deficiency isn’t always obvious, but low intake may be associated with:
Dry skin or brittle hair
Fatigue
Poor concentration
Joint discomfort
More commonly, people discover low omega-3 levels when managing conditions like high triglycerides or heart disease risk.
When Diet Isn’t Enough
If you’re not getting enough omega-3s through food, over-the-counter (OTC) supplements can help bridge the gap.
Fish oil supplements are the most common option and typically contain both EPA and DHA. They’re widely available and come in capsule or liquid form.
Krill oil is another option, often marketed as easier to absorb, though evidence is mixed.
Algal oil is a plant-based alternative derived from algae and provides DHA (and sometimes EPA), making it a good option for vegetarians and vegans.
What to look for in a supplement:
EPA and DHA content (not just total fish oil).
Third-party testing for purity and contaminants.
Proper dosing based on your health needs.
While supplements are generally safe, they can cause side effects like a fishy aftertaste or mild digestive upset, although there are several on the market now that tout having zero fishy aftertaste or stinky fish burps. At higher doses, they may also increase bleeding risk, especially if you’re taking blood thinners. Always consult your physician and/or pharmacist before taking any new supplement.
Prescription Omega-3 Medications
For individuals with significantly elevated triglycerides, diet and OTC supplements may not be enough. In these cases, prescription omega-3 medications may be recommended.
Options include:
Icosapent ethyl (pure EPA) is often used to reduce cardiovascular risk in people with high triglycerides.
Omega-3 acid ethyl esters (EPA and DHA combinations) are used to lower very high triglyceride levels
These medications are regulated by the FDA and provide higher, more consistent doses than OTC supplements. They are typically prescribed as part of a broader treatment plan that may include lifestyle changes and other medications.
How Much Do You Need?
There’s no one-size-fits-all recommendation, but general guidelines suggest about 250–500 mg of combined EPA and DHA per day for healthy adults. Higher doses may be recommended for specific health conditions under medical supervision
If you’re considering starting omega-3 fatty acid supplements or think you may benefit from higher doses, it’s worth having a conversation with your healthcare provider to find the safest and most effective approach for you.
About RevanRx
Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.
We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.