You might associate omega-3s with a big chunk of salmon or another fatty fish they are, after all, the reason that dietitians, the American Heart Association 1 , and the Dietary Guidelines for Americans recommend eating fish at least twice per week as a baseline starting point.

But whether you can't get enough of your go-to spicy salmon roll, have a hard time incorporating seafood into your diet, or follow a vegan or vegetarian diet that doesn't include fish at all, omega-3s—and their many benefits—should definitely be on your radar.

Though omega-3s are often touted for supporting heart health, the reality is your brain, eyes, joints, and so much more depend on an ample supply of these important fats.

In case you need a little background info here: Omega-3 fatty acids are a type of polyunsaturated fat. The plant-derived omega-3 ALA is essential, which means that it has a daily nutritional requirement 2 and you have to get it from either food or supplements because the body can't produce it on its own.

Marine-sourced omega-3s EPA and DHA are considered "conditionally essential" because your body can technically synthesize them from ALA assuming you consume ALA. But it's not that simple. Science repeatedly demonstrates that the conversion rate of ALA 3 to EPA and DHA is very low.

This is where food and supplements come in. Because omega-3s have been on the radar of researchers and health practitioners since long before keto made fats cool again, they have decades and decades of scientific study into their many roles in the body that confirm just how important they are for a variety of aspects of our health and well-being.

Heart health is one of omega-3s' original claims to fame—and eating fatty fish a couple of times a week or more has long been linked with cardiovascular wellness.

While both EPA and DHA are heart essentials 4 , EPA, specifically, seems to get the cardiovascular limelight especially. By lowering blood pressure, consuming EPA and DHA combined may even reduce the risk of CHD coronary heart disease 6 per the FDA.

Because of its role in the development of the central nervous system brain comes to most people's mind first, but this extensive network also includes our eyes and neuronal connections throughout the body!

In fact, one study 7 found that a mother's DHA levels during pregnancy had the strongest association with her infant's problem-solving skills at 12 months, with researchers noting that the association was even stronger after controlling for level of maternal education.

However, its brain benefits aren't limited to these early stages of life. In fact, DHA has also been shown in scientific literature to promote cognition throughout the lifespan 8 , and particularly l ater in life. Another crucial aspect of our health and one that seems to be both discussed less frequently and often unhelpfully reduced to "just eat carrots" is our vision.

EPA and DHA, but DHA specifically, works to ensure that certain cells in the retina function properly 9 and can also help the eyes combat oxidative stress 10 , making it a must-have for overall eye health and visual acuity.

DHA is also crucial for a baby's eye development —yet another reason to get enough of it during and after pregnancy. One of our more recent findings around omega-3s: They're also mental well-being powerhouses.

Though researchers aren't yet clear on the specific mechanisms orchestrated by EPA and DHA 11 , they have shown that omega-3s have a part to play in supporting our mood balance and resilience An interesting area that requires more research to fully understand: Inadequate intake of omega-3s during the postpartum period has been associated with lower mood, according to the American Pregnancy Association —and other research suggests that many women indeed have a low intake of omega-3s throughout pregnancy Studies have established that omega-3 fatty acids possess potent antioxidant and anti-inflammatory properties 14 , helping the body to strike an important balance and combat oxidative stress.

Though perhaps not as prominent a topic as heart health although maybe it should be , there is some evidence that omega-3s can support musculoskeletal health 16 in people of all ages—and especially women—by helping to regulate bone turnover and contributing to calcium balance.

Because of their antioxidant and anti-inflammatory properties and pathways in the body, research 17 has also shown omega-3s to be supportive of joint health and mobility. When it comes to ALA, the National Academy of Medicine 18 offers pretty specific recommendations for how much we need, recommending that adult women consume about 1.

Adult men, meanwhile, need 1. For EPA and DHA, though, guidelines become a bit more nuanced and personalized.

For 20 years, the American Heart Association 1 has recommended adults consume at least two servings of fish i.

Indeed, the most recent Dietary Guidelines for Americans recommend eating 8 ounces or approximately two servings of fish per week in order to average an intake of EPA and DHA equivalent to about milligrams combined per day.

Other people may wish to increase their fish or omega-3 consumption beyond this low threshold. For example, research suggests that 1, milligrams aka 1 gram and up of EPA and DHA per day 20 offer proportionately greater heart-health benefits, which is important for those focused on that area of health to keep in mind.

This higher potency goal is equivalent to consuming about one serving of fish per day depending on the fish species. For example, one serving of anchovies delivers 1, mg of EPA and DHA.

Since the large majority of our nation falls short on omega-3s when relying on diet alone 21 , researchers suggest that supplementation is a practical and economical strategy to help American adults meet their needs. After all, healthy levels of omega-3s i. That said, it is technically possible to consume more of just about any healthy thing, whether it's a nutrient or water.

The primary concern you'll hear read on to see if it's rooted in current science from health practitioners is that extremely high omega-3 intake i.

This side effect would be relevant to folks taking blood-thinning medications or undergoing procedures, for example. That's the concern, but in fact, mbg's director of scientific affairs Ashley Jordan Ferira, Ph.

She explains, "The old wives' tale that many health care practitioners are guilty of propagating to this every day is that fish oil thins your blood. It's time somebody debunked this myth that is genuinely scaring people away from using a truly helpful tool for whole-body health; I'm talking about fish oil supplementation.

Similarly, there isn't an upper limit or maximum amount you should consume established for the omega-3 ALA either, notes dietitian Lauren Kelly, M. It's no secret that fatty fish like anchovies, salmon, wild mackerel, herring, rainbow trout, sardines, and wild or farmed bluefin tuna are the best sources of omega-3s , specifically EPA and DHA, you can eat.

You can get between and 2, milligrams of EPA and DHA from just 3 ounces of these oily fish i. If you're not the biggest fan of fish, Kelly recommends improving the taste profile by using marinades she likes Primal Kitchen 's barbecue and teriyaki options to switch up the flavors a bit.

Other types of seafood are also rich in EPA and DHA, too. Mussels and oysters, for example, offer between and 1, milligrams of EPA and DHA per serving, Mills notes. Meanwhile, wild crab, flounder, grouper, pollock, snapper, and canned tuna contain between and milligrams of these important omega-3s per serving.

Ever wonder where your favorite varieties of seafood get their omega-3s from? Yep: algae and seaweed, which are the only plant-based sources of DHA out there, explains Mills.

You might munch on seaweed snacks or use algal oils in salad dressings or supplement form; more on that soon to up your intake. Sea plants aside, most plant-based sources of omega-3s contain ALA.

Ground flaxseed provides 1. Hemp seeds, meanwhile, offer 0. Unsurprisingly, oils made from these nuts and seeds are also rich in ALA.

One tablespoon of flaxseed oil, for example, offers a whopping 7. Just how much you supplement, of course, depends on individual health factors and priorities, such as heart health needs or key life stages.

Since contaminants from the ocean like heavy metals are a consideration in whole fish and fish oils, it's very important to look for a quality product that prioritizes purity testing, to ensure the lowest levels possible.

You'll also want a brand that takes steps to ensure oxidation parameters are minimized in their fish or algal oils. For example, grilling, broiling or baking fish is a healthier option than is deep-frying. If you eat a lot of fish containing mercury, the toxin can build up in your body.

It's unlikely that mercury would cause any health concerns for most adults. But mercury is very harmful to the development of the brain and nervous system of unborn babies and young children.

For most adults, the benefits of omega-3 fatty acids outweigh the risk of getting too much mercury or other toxins. The main toxins in fish are mercury, dioxin and polychlorinated biphenyls, also called PCBs. The amounts of toxins depend on the type of fish and where it's caught.

A little bit of mercury occurs naturally in the environment. But pollution from factories and other industries can produce mercury that collects in lakes, rivers and oceans. That pollution can end up in the food that fish eat. When fish eat this food, mercury builds up in their bodies. Large fish that are higher in the food chain eat smaller fish.

So large fish get even more mercury. The longer a fish lives and eats, the larger it grows and the more mercury it can collect. Fish that may contain higher levels of mercury include:. Some studies say high levels of omega-3 fatty acids in the blood increase the risk of prostate cancer.

But other studies say high levels of omega-3s might prevent prostate cancer. None of these studies was definite.

More research is needed. Talk with a health care professional about what this potential risk might mean to you. Some researchers also are concerned about eating fish grown on farms as opposed to fish caught in the wild.

Antibiotics, pesticides and other chemicals may be used in raising farmed fish. But the FDA says the levels of contaminants in farmed fish don't seem to be bad for health. Eating fish rich in omega-3 fatty acids and other nutrients seems to be better for the heart than just using supplements.

If you don't want or like fish, other foods that have some omega-3 fatty acids are:. But the heart-healthy benefits from eating these foods do not seem to be as strong as those from eating fish. There is a problem with information submitted for this request.

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Show references Fish and omega-3 fatty acids. American Heart Association. Accessed March 25, Mozaffarian D. Fish oil: Physiologic effects and administration.

Khan SU, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. Eclinical Medicine. Goel A, et al. Fish, fish oils and cardioprotection: Promise or fish tale? International Journal of Molecular Sciences. Advice about eating fish.

Food and Drug Administration. Bowen KJ, et al. Omega-3 fatty acids and cardiovascular disease: Are there benefits? Current Treatment Options in Cardiovascular Medicine. Abdelhamid AS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.

Cochrane Database of Systematic Reviews. Willet W, et al. Food in the Anthropocene: The EAT-Lancet Commission on healthy diets from sustainable food systems.

Del Gobbo LC, et al. Omega-3 polyunsaturated fatty acid biomarkers and coronary heart disease. JAMA Internal Medicine. Siscovick DS, et al. Omega-3 polyunsaturated fatty acid fish oil supplementation and the prevention of clinical cardiovascular disease.

Oken E. Fish consumption and marine omega-3 fatty acid supplementation in pregnancy. Saavedra S, et al. Impact of dietary mercury intake during pregnancy on the health of neonates and children: A systematic review.

Nutrition Reviews. Wang Y, et al. Dietary fish and omega-3 polyunsaturated fatty acids intake and cancer survival: A systematic review and meta-analysis.

Critical Reviews in Food Science and Nutrition. Products and Services Blood Pressure Monitors at Mayo Clinic Store A Book: Live Younger Longer A Book: Future Care.

This is important, because some forms are absorbed better than others. All of these forms have health benefits, but studies indicate that the absorption of omega-3 from ethyl esters is not as good as from the other forms — although some studies suggest they are equally well absorbed 1 , 2.

Omega-3s come in several forms, most commonly as triglycerides. This is the oil that comes from the tissue of oily fish, mostly in the form of triglycerides. Salmon , sardines, herring, menhaden and cod liver are among the most common sources of natural fish oil. These oils are available in capsules or liquid form 6.

Natural fish oil contains the omega-3 fatty acids EPA and DHA. It also provides vitamins A and D. It consists of ethyl esters or triglycerides. Purification rids the oil of contaminants, such as mercury and PCBs.

Concentrating the oil can also increase EPA and DHA levels. Ethyl esters also seem to be more prone to oxidation and rancidity than triglycerides 7. However, some manufacturers process the oil even further to convert it back into a synthetic triglyceride form, which is well absorbed 1 , 8.

These oils are referred to as reformed or re-esterified triglycerides. Krill oil is extracted from Antarctic krill, a small shrimp-like animal. Krill oil contains omega-3s in both triglyceride and phospholipid form 9 , Numerous studies have shown that omega-3 is absorbed just as well from the phospholipids in krill oil as from the triglycerides in fish oil — sometimes even better 11 , 12 , 13 , Krill oil is highly resistant to oxidation, as it naturally contains a potent antioxidant called astaxanthin Krill oil is naturally low in contaminants and contains a potent antioxidant.

It provides omega-3s in both triglyceride and phospholipid form, which are well absorbed. The green-lipped mussel is native to New Zealand, and its oil is usually in the form of triglycerides and free fatty acids.

Other than EPA and DHA, it also contains trace amounts of eicosatetraenoic acid ETA. This rare omega-3 fatty acid may be even more effective at lowering inflammation than other omega-3s 16 , Consuming green-lipped mussel oil, rather than fish oil, is considered to be environmentally friendly.

Green-lipped mussel oil is another source of omega-3 fatty acids. This shellfish contains several forms of omega-3s and is considered to be an environmentally friendly choice.

In addition to EPA and DHA, it also contains relatively high amounts of docosapentaenoic acid DPA , an omega-3 fatty acid with several potential health benefits. Mammalian omega-3 oil is also exceptionally low in omega-6 Your body can convert it into EPA or DHA, but this conversion process is inefficient.

Most plant oils are also higher in omega-6s than they are in omega-3s 19 , 20 , ALA oils are made from plant sources and contain both omega-3s and omega-6s. Actually, the EPA and DHA in fish originate in algae. Studies show that algal oil is even more concentrated in omega-3s, particularly DHA, than fish oil.

Furthermore, algal oil is considered to be environmentally friendly. Microalgae are a plant source of EPA and DHA in triglyceride form. This oil is environmentally friendly and considered an excellent omega-3 source for vegetarians and vegans.

The capsules are usually made from a soft layer of gelatin, and many manufacturers also use enteric coating. Enteric coating helps keep the capsule from dissolving until it reaches your small intestine. But the benefits of eating fish as part of a healthy diet usually outweigh the possible risks of exposure to contaminants.

Learn how to balance these concerns with adding a healthy amount of fish to your diet. Omega-3 fatty acids are a type of unsaturated fatty acid. They may lower inflammation in the body. Inflammation in the body can hurt blood vessels. Blood vessel damage may lead to heart disease and stroke.

Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids. Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death. Many types of seafood contain small amounts of omega-3 fatty acids.

Fatty fish contain the most omega-3 fatty acids and seem to benefit the heart the most. The U. Food and Drug Administration FDA recommends fish as part of a healthy diet for most people. But people in some groups should limit how much fish they eat.

Most adults should eat two servings of omegarich fish a week. A serving size is 4 ounces grams or about the size of a deck of cards. If you are pregnant, are planning to get pregnant or are breastfeeding, do not eat fish that's typically high in mercury.

This includes shark, swordfish, king mackerel and tilefish. Limit the amount of other fish you eat to:. You can still get heart-healthy benefits from a variety of seafood and fish that are typically low in mercury, such as salmon and shrimp. Young children also should not eat fish that contain potentially high levels of mercury.

Kids should eat fish from choices lower in mercury once or twice a week. The serving size of fish for kids younger than age 2 is 1 ounce 28 grams and increases with age.

To get the most health benefits from eating fish, pay attention to how it's cooked. For example, grilling, broiling or baking fish is a healthier option than is deep-frying. If you eat a lot of fish containing mercury, the toxin can build up in your body.

It's unlikely that mercury would cause any health concerns for most adults. But mercury is very harmful to the development of the brain and nervous system of unborn babies and young children. For most adults, the benefits of omega-3 fatty acids outweigh the risk of getting too much mercury or other toxins.

The main toxins in fish are mercury, dioxin and polychlorinated biphenyls, also called PCBs. The amounts of toxins depend on the type of fish and where it's caught. A little bit of mercury occurs naturally in the environment. But pollution from factories and other industries can produce mercury that collects in lakes, rivers and oceans.

That pollution can end up in the food that fish eat. When fish eat this food, mercury builds up in their bodies. Large fish that are higher in the food chain eat smaller fish. So large fish get even more mercury. The longer a fish lives and eats, the larger it grows and the more mercury it can collect.

Fish that may contain higher levels of mercury include:. Some studies say high levels of omega-3 fatty acids in the blood increase the risk of prostate cancer.

But other studies say high levels of omega-3s might prevent prostate cancer. None of these studies was definite. More research is needed. Talk with a health care professional about what this potential risk might mean to you. Some researchers also are concerned about eating fish grown on farms as opposed to fish caught in the wild.

Antibiotics, pesticides and other chemicals may be used in raising farmed fish. But the FDA says the levels of contaminants in farmed fish don't seem to be bad for health. Eating fish rich in omega-3 fatty acids and other nutrients seems to be better for the heart than just using supplements.

If you don't want or like fish, other foods that have some omega-3 fatty acids are:. But the heart-healthy benefits from eating these foods do not seem to be as strong as those from eating fish.

There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. That's the concern, but in fact, mbg's director of scientific affairs Ashley Jordan Ferira, Ph.

She explains, "The old wives' tale that many health care practitioners are guilty of propagating to this every day is that fish oil thins your blood. It's time somebody debunked this myth that is genuinely scaring people away from using a truly helpful tool for whole-body health; I'm talking about fish oil supplementation.

Similarly, there isn't an upper limit or maximum amount you should consume established for the omega-3 ALA either, notes dietitian Lauren Kelly, M. It's no secret that fatty fish like anchovies, salmon, wild mackerel, herring, rainbow trout, sardines, and wild or farmed bluefin tuna are the best sources of omega-3s , specifically EPA and DHA, you can eat.

You can get between and 2, milligrams of EPA and DHA from just 3 ounces of these oily fish i. If you're not the biggest fan of fish, Kelly recommends improving the taste profile by using marinades she likes Primal Kitchen 's barbecue and teriyaki options to switch up the flavors a bit.

Other types of seafood are also rich in EPA and DHA, too. Mussels and oysters, for example, offer between and 1, milligrams of EPA and DHA per serving, Mills notes. Meanwhile, wild crab, flounder, grouper, pollock, snapper, and canned tuna contain between and milligrams of these important omega-3s per serving.

Ever wonder where your favorite varieties of seafood get their omega-3s from? Yep: algae and seaweed, which are the only plant-based sources of DHA out there, explains Mills. You might munch on seaweed snacks or use algal oils in salad dressings or supplement form; more on that soon to up your intake.

Sea plants aside, most plant-based sources of omega-3s contain ALA. Ground flaxseed provides 1. Hemp seeds, meanwhile, offer 0. Unsurprisingly, oils made from these nuts and seeds are also rich in ALA. One tablespoon of flaxseed oil, for example, offers a whopping 7.

Just how much you supplement, of course, depends on individual health factors and priorities, such as heart health needs or key life stages. Since contaminants from the ocean like heavy metals are a consideration in whole fish and fish oils, it's very important to look for a quality product that prioritizes purity testing, to ensure the lowest levels possible.

You'll also want a brand that takes steps to ensure oxidation parameters are minimized in their fish or algal oils. Ferira shares this rule-of-thumb: "The more clear the fish oil and the less smelly i.

This indicates purity, freshness, and high standards for things like oxidation. Another feature to look for is potency since efficacy is directly tied to the potency or dose of active ingredients.

Check your label to ensure your supplement contains the amounts of EPA and DHA you're looking for. As Ferira explains, "It's not the total fish oil or omega-3 concentrate you're after; turn over the bottle and count the total EPA plus DHA.

That is the number that matters and that science has researched. The essential polyunsaturated fatty acids we know as omega-3s are powerhouse players for so many aspects of health, including everything from our cardiovascular function and vision to our cognition, joints, and immune health.

Though a variety of plant and animal foods provide omega-3s—namely EPA, DHA, and ALA—most people don't meet their minimum needs through diet alone, much less the levels tied to incremental health benefits. you're investing in for the long term.

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Integrative Health expert reviewed. Author: Lauren Del Turco, CPT. Ashley Jordan Ferira, Ph. Lauren Del Turco, CPT. Lauren Del Turco, CPT is a freelance health and wellness writer, editor, and content strategist who covers everything from nutrition to mental health to spirituality.