Omega-3: Benefits for the Heart, Brain and Inflammation

Few nutrients have ever been studied as thoroughly as omega-3 fatty acids and their effects on the human body. These are polyunsaturated fats that are indispensable for your body to function properly. The scientific literature confirms that, combined with regular physical activity, they have enormous potential to improve your quality of life.

By helping to maintain healthy triglyceride levels, omega-3 fatty acids support blood circulation and normal heart function. They also offer benefits at brain level – for memory and the ability to concentrate. Their anti-inflammatory action additionally helps reduce chronic inflammation in the body, even the kind associated with period pain.

Thanks to their powerful effects on health, omega-3 fatty acids have been among the most widely recommended nutrients for more than 20 years – for women, though not exclusively, and at every stage of life. You'll find them naturally in oily fish, nuts and seeds, but also in supplements with good bioavailability that help you take in the amount you need. Find out just how much that is and what else you should know about omega-3.

What omega 3 is and how it works in the body

Omega-3 fatty acids are what we colloquially call "healthy fats" – known for supporting the health of the heart, the brain and the body as a whole. They're a family of essential fatty acids involved in numerous important processes in the body, among them the regulation of inflammation.

We call them "essential" because the body can't produce them in sufficient quantities on its own. At molecular level, omega-3 fats have a carbon-carbon double bond located three carbon atoms from the methyl end of the chain. The human body, however, lacks the enzymes needed to insert these double bonds into the chain structure – meaning it can't make omega-3 itself. So you need to obtain these nutrients from external sources, whether through your diet or through supplements.

At cellular level, omega-3 helps maintain the structure of cell membranes and influences how cells communicate with one another. In the process, compounds are formed that interact with receptors in cells involved in regulating gene function – and from this arise numerous health benefits.

Research links adequate intake of essential fatty acids with a lower risk of cardiovascular disease, with optimal brain development and function, with eye health, and with a reduction in inflammation associated with arthritis, high blood pressure or diabetes.

There are three main types of omega-3:

• Alpha-linolenic acid (ALA), found in plant sources such as flaxseed, chia seeds or walnuts.
• Eicosapentaenoic acid (EPA), which you'll find mainly in oily fish and which is associated with a strong anti-inflammatory action.
• Docosahexaenoic acid (DHA), involved in the functioning of the brain, eyes and nervous system.

The last two, EPA and DHA, are considered the most active forms for the body.

The main types of omega-3 fatty acids

ALA, or alpha-linolenic acid, is the form of omega-3 you'll find mainly in plant sources. Flaxseed, chia, hemp, walnuts and coconut oil are foods high in alpha-linolenic acid. Although important, this isn't the most active form of omega-3 for the human body. Your body converts only a very small proportion of it into the active forms, EPA and DHA.

The conversion of ALA into EPA and DHA is limited and inefficient in most people. Direct intake of EPA and DHA – through diet or supplements – is generally regarded as the most relevant basis for the physiological benefits.

These two forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are considered the most biologically active and are found particularly in marine sources such as oily fish and fish oil.

The differences between EPA and DHA

EPA is primarily involved in regulating inflammation in the body. By contributing to the balance of inflammatory processes and to maintaining a healthy lipid profile, this form supports cardiovascular health.

DHA's action is more closely geared towards the structure and function of the brain and the retina. This form of omega-3 brings important benefits for memory, concentration and vision.

In practice, both forms are equally important and have complementary roles in the body, though their effects differ. Increased DHA intake can be particularly important for supporting neurological health and vision. EPA remains more relevant for inflammation control and cardiovascular health.

These differences have also been examined in clinical studies. A study from 2016 compared supplementation with EPA versus DHA in people at cardiovascular risk. The results showed that DHA was more effective than EPA at modulating certain inflammatory markers and at influencing blood lipids.

Why omega 3 is essential for health

At cardiovascular level, omega-3 helps maintain a normal heart rhythm and a balanced lipid profile. At the level of the nervous system, it supports cognitive function and overall brain health. If intake is inadequate, all of these processes can be thrown off balance.

An omega-3 deficiency can impair the functioning of your cardiovascular, nervous and immune systems. It may be accompanied by raised levels of inflammation, states of exhaustion, difficulty concentrating and even discomfort during menstruation.

Essential fatty acids are involved in maintaining inflammatory balance and support the optimal functioning of the body – which is why they're considered indispensable nutrients in the daily diet.

Omega 3: benefits for health

As one of the most thoroughly researched nutrients, omega-3 stands out for its numerous proven benefits for cardiovascular health, brain function and the regulation of inflammation.

One of the most important effects of the fatty acids EPA and DHA is their anti-inflammatory action, which can help reduce chronic inflammation in the body – including the kind involved in menstrual discomfort. They're also essential for cognitive functions such as memory, concentration and emotional balance.

Adequate long-term omega-3 intake has been linked with better heart and brain health as well as a more stable inflammatory balance – and likewise with the prevention of metabolic and hormonal imbalances.

Omega 3 for the heart and cardiovascular system

One of the best-researched and most powerful effects of omega-3 is its support for cardiovascular health.

Essential fatty acids help lower triglyceride levels – a marker that, when elevated, is associated with an increased risk of cardiovascular disease. Through their role in maintaining a more balanced lipid profile, they influence cholesterol and support the regulation of blood pressure. These processes too help reduce the strain on the cardiovascular system. And thanks to their effect on the elasticity of blood vessels, omega-3 promotes better blood circulation.

These effects are backed up by data from the scientific literature. A meta-analysis published in the European Journal of Cardiovascular Medicine concluded that omega-3 fatty acids are associated with a reduction in adverse cardiovascular events and mortality. The authors confirmed the protective effect and the relevance of specialists including EPA and DHA in treatment regimens.

Further clinical studies in patients at elevated cardiovascular risk showed that omega-3 supplementation, compared with placebo, not only lowered triglycerides but also reduced the risk of heart attack, stroke and other serious cardiovascular events. The findings were supported by later meta-analyses mentioned in an article published by Harvard Health, which confirmed that omega-3 supplements can reduce the risk of myocardial infarction and mortality from coronary causes.

Omega 3 for the brain and memory

As for their effect on cognitive function, omega-3 fatty acids are involved in the normal structure and functioning of the brain. DHA in particular supports memory, concentration and information-processing speed. It influences the way the brain works both in the short and the long term.

According to an observational study in older adults, higher levels of omega-3 fatty acids are associated with better memory, faster processing speed and more favourable indicators of brain structure.

Adequate omega-3 intake is linked with greater mental clarity and a more stable emotional balance. The benefits are particularly relevant during periods of heightened cognitive demand and at sensitive stages of life such as childhood and older age.

Omega 3 and mental health

Depression, an affective disorder characterised by persistent sadness and loss of interest, has been studied extensively in connection with omega-3. Research links adequate intake with a lower risk of depression. A clinical study from 2023 in patients with mild to moderate depression showed that omega-3 supplementation combined with antidepressant treatment led to a significantly greater improvement in depressive symptoms.

Numerous other scientific publications confirm the role of omega-3 in maintaining mental health. Essential fatty acids are involved in regulating the stress response, and EPA and DHA are associated with a reduction in symptoms of anxiety.

Omega 3 for joints and inflammation

By modulating the inflammatory response, omega-3 fatty acids help, as you'd expect, to reduce chronic inflammation in the body – a factor involved in joint pain and stiffness. They can support joint comfort and contribute to better mobility, particularly in patients experiencing discomfort due to overuse or inflammatory conditions.

In patients with diagnosed arthritis, for example, research suggests that adequate omega-3 intake can help reduce symptoms such as pain and morning stiffness.

Omega 3 for the eyes and vision

DHA is an important structural component of the retina and supports visual function and eye health. It stabilises the tear film and can help reduce eye discomfort – especially if you spend a lot of time in front of screens or are exposed to irritating environmental factors.

An interventional study carried out last year, in 2025, in patients with dry eye syndrome confirmed the benefits of essential fatty acids for the eyes and vision. Participants supplemented with omega-3 for three months, and the results showed a significant improvement in tear film stability as well as a reduction in subjective eye discomfort.

Omega 3 for skin and hair

DHA acts at cellular level and supports the integrity of the skin barrier. A publication in the Journal of Integrative Dermatology confirms that omega-3 fatty acids stimulate the differentiation of keratinocytes and the production of certain proteins that keep the skin healthy and protected – mechanisms through which your skin becomes more resilient and better hydrated.

Another mechanism by which omega-3 helps maintain a healthy skin barrier is the reduction of transepidermal water loss. Its anti-inflammatory effects also support improvement in skin conditions such as acne or dermatitis. And last but not least, optimal fatty acid levels promote scalp health and ensure stronger, more resilient hair.

Omega 3 in pregnancy and for a child's development

Data from the literature suggest that omega-3 supplementation during pregnancy can have positive effects on a child's cognitive development. An analysis of the available studies from 2021 concluded that there is limited but positive evidence of a link between omega-3 intake in pregnancy and more favourable cognitive development in children.

The reasoning is this: omega-3, particularly DHA, plays an essential role in the development of the foetal brain and nervous system as early as the early stages of pregnancy. Because they're involved in the formation of brain structures and the maturation of the nervous system, the need for fatty acids increases over the course of pregnancy and breastfeeding.

Increased omega-3 intake during pregnancy is therefore considered important for supporting a child's cognitive and visual development.

Omega 3 and menstruation

Omega-3 can have a positive effect on period pain, particularly in primary dysmenorrhoea. It reduces the production of pro-inflammatory compounds known as prostaglandins, thereby reducing both inflammation and the uterine contractions responsible for menstrual cramps.

Researchers have been exploring this benefit since before the 2000s. A study from 1996 in adolescents linked supplementation with fish oil, a rich source of omega-3, with a significant reduction in period pain scores after two months of use.

Another study in young women aged 18 to 22 confirmed these findings more recently, in 2012. The results showed that omega-3 supplementation can reduce pain intensity and the need for painkillers, including ibuprofen, during menstruation.

Because they reduce inflammation and influence how the body produces and responds to certain hormonal signals, omega-3 fatty acids support your hormonal balance – even though they don't act directly on hormones. It's precisely this positive effect on inflammation and on the substances involved in pain that brings benefits for premenstrual syndrome (PMS).

In numerous studies, fatty acids have been linked with a reduction in typical PMS symptoms, including irritability, emotional sensitivity, bloating and general discomfort. Research shows that the effect depends on the duration of supplementation – so the benefits are more pronounced when you take omega-3 over a longer period.

Overall, there's plenty of evidence that omega-3 supplementation can be an effective strategy for reducing period pain and the need for painkillers. A recent study from 2023 showed that taking 300–1800 mg of omega-3 daily over a period of 2–3 months leads to a considerable improvement in dysmenorrhoea as well as lower consumption of pain medication.

So, for the most comfortable period possible, use menstrual products that are gentle on your body to protect your comfort from the outside – and ensure an optimal omega-3 intake to support your wellbeing from within too.

Omega 3 and reducing fatigue

Another possible benefit of omega-3 is a reduction in feelings of fatigue.

A deficiency in essential fatty acids is frequently linked with low energy levels, difficulty concentrating and a reduced ability to adapt to everyday stress.

Since omega-3 supports optimal brain function and helps regulate inflammatory processes, however, adequate levels can boost your mental energy and cognitive clarity and give you a more balanced general sense of wellbeing throughout the day.

Natural sources and foods high in omega-3

We've established one thing: omega-3 fatty acids are essential nutrients. You need them – so you need to build sources high in EPA and DHA into your daily diet. But where do you find them? How do you make sure you're making the most suitable food choices so your body absorbs and uses these fatty acids as well as possible?

Well, you can get your omega-3 fats from both animal and plant sources. You should know, though, that animal sources contain mainly EPA and DHA, the most biologically active forms. Plant sources provide ALA, which the body converts into the active forms only in very small amounts.

For this reason, the bioavailability of omega-3 from fish and seafood is higher than that from plant sources. So if you follow a vegan or vegetarian diet, you should keep a particularly close eye on your daily intake to determine whether supplementation is needed.

Fish high in omega-3

Oily fish are among the best sources of omega-3 thanks to their high EPA and DHA content. To protect your cardiovascular and cognitive health, include the following in your diet regularly:

• Salmon
• Sardines
• Mackerel
• Herring
• Tuna

Seeds and nuts high in omega-3

Plant sources of omega-3 mainly comprise seeds and nuts, which provide ALA. Although this is a less active form than EPA and DHA, it remains important in the daily diet – particularly on a vegan or vegetarian diet. You can get significant amounts of ALA from:

• Flaxseed
• Chia seeds
• Walnuts
• Hemp seeds

Plant-based and vegan sources of omega-3

Other foods you can draw on to cover your omega-3 intake if you don't consume animal products include:

• Plant oils (coconut oil, rapeseed oil)
• Algae
• Avocado
• Pumpkin seeds
• Beans and pulses (soya, edamame, lentils)

Algal oil is in fact one of the few vegan sources from which you can obtain DHA directly, without the body having to convert it first – supporting your brain and eye health.

Foods fortified with omega 3

If you don't regularly eat fish, seafood or other natural sources of omega-3, you can also obtain essential fatty acids to boost your daily intake from fortified foods, such as:

• Eggs enriched with omega-3
• Fortified dairy products
• Functional products (fortified cereal or granola bars, smoothies enriched with essential fatty acids, spreads with added omega-3)

Omega-3 supplements and how to take them correctly

If your diet includes regular consumption of fish, seafood, fish oil and other sources of omega-3, you most likely don't need supplements. Supplementation becomes worthwhile in two situations: when your dietary intake is inadequate, or when your requirements increase, during pregnancy for example.

There are various types of omega-3 supplement. The concentration of EPA and DHA, but also the quality of the oil and its chemical form, are factors that determine how effective the supplement is. So it isn't enough for the packaging to say "omega-3" or for the capsules to be a certain weight.

Always check the information on the label and look out for the following:

• Nutritional information: look for the active concentration of EPA and DHA, and make sure the daily dose contains at least 500–1000 mg.
• Check the concentration: a capsule may contain 1000 mg of fish oil, of which only 300 mg is the omega-3 you're actually interested in – so always look at the active ingredient.
• Purity certifications: look for logos confirming the absence of heavy metals and toxins.

When omega-3 supplementation is recommended

Omega-3 supplementation can be worthwhile if your diet includes no fish or seafood, or only very rarely – in other words, generally if you follow an eating pattern that gives you only limited EPA and DHA intake:

• Vegan
• Vegetarian
• Low in oily fish

Supplementation may also be worthwhile during pregnancy and breastfeeding, when requirements are higher, in order to support the development of the baby's nervous system. A doctor may also recommend supplementation where a deficiency has been confirmed by laboratory tests.

How to choose a high-quality omega-3 supplement

Before you take an omega-3 supplement with confidence, it should meet certain criteria. These relate first and foremost to a clearly stated concentration of the active forms EPA and DHA, the degree of purity and the form:

• Active concentration of EPA and DHA: a daily dose of at least 500–1000 mg of active ingredient is generally recommended (note: this may differ from the actual weight of the capsule.)
• Purity: to ensure the product isn't contaminated with heavy metals and other toxins.
• Form: a triglyceride (TG) form is preferable to the ethyl ester (EE) form, so the body can absorb it more easily.
• Certifications and testing: logos such as IFOS, Friend of the Sea or MSC confirm that each batch has been tested for quality, purity, concentration and sustainability.

The difference between fish oil, krill oil and algal oil

Fish oil is the most common source of omega-3 and can be used by healthy adults to support general health as well as by older people, pregnant women, children, adolescents, athletes and active individuals. Its main advantage is that it provides high amounts of EPA and DHA. It can, however, have a stronger smell, and it isn't a suitable choice if you're vegetarian or vegan.

You'll also find good bioavailability in krill oil, which actually has a higher absorption rate and lacks that aftertaste. These supplements do tend to be more expensive, though.

Algal oil is the only 100% plant-based option that provides you with DHA and, in part, EPA directly – making it the best alternative to fish oil. You can easily incorporate it into a vegan or vegetarian diet, and it's also the safer alternative if you have allergies or digestive sensitivities to seafood.

How to take omega-3 supplements correctly

It's recommended that you take omega-3 supplements with meals, so that the fats in your food improve absorption. Whether you take them in the morning or the evening matters less – what's important is taking them daily and consistently.

After a few weeks of regular use, you should already begin to notice positive effects.

The recommended omega-3 dose

According to the fact sheet for health professionals published by the National Institutes of Health, nutrient intake recommendations vary and are set according to age and sex. There are no officially established doses for EPA and DHA, but there are guideline recommendations either for ALA or for total omega-3:

• Newborns to 12 months: 0.5 g (total omega-3)
• Children 1–3 years: 0.7 g ALA
• Children 4–8 years: 0.9 g ALA
• Girls, 9–13 years: 1.0 g ALA
• Boys, 9–13 years: 1.2 g ALA
• Girls, 14–18 years: 1.1 g ALA
• Girls, 14–18 years, during pregnancy: 1.4 g ALA
• Girls, 14–18 years, while breastfeeding: 1.3 g ALA
• Boys, 14–18 years: 1.6 g ALA
• Women, 19–50 years: 1.1 g ALA
• Women, 19–50 years, during pregnancy: 1.4 g ALA
• Women, 19–50 years, while breastfeeding: 1.3 g ALA
• Men, 19–50 years: 1.6 g ALA
• Women, 51+ years: 1.1 g ALA
• Men, 51+ years: 1.6 g ALA

Beyond the general recommendations, however, health organisations and clinical guidelines focus on EPA and DHA intake. Healthy adults need roughly 250–500 mg of EPA + DHA per day to maintain their cardiovascular and cognitive health. The recommendations differ depending on the objective, though.

For prevention, doses are generally lower. Here it's simply a matter of supporting general health and inflammatory balance.

For therapeutic purposes – with raised triglycerides, chronic inflammation or elevated cardiovascular risk, for instance – a doctor may recommend higher daily doses of 1000 to 4000 mg of EPA + DHA.

During pregnancy, international guidelines recommend an additional intake of at least 200–300 mg per day.

In children, the emphasis is particularly on DHA, which plays a role in the development of the brain and nervous system. In practice, paediatric supplements often contain between 100 and 250 mg of DHA per dose, depending on the age group.

The recommended omega-3 dose for adults

The usual doses recommended by most health organisations for healthy adults are 250–500 mg of EPA and DHA combined per day. The American Heart Association recommends that people with no cardiovascular history eat at least two portions of fish a week (around 170–225 g).

For stronger support of inflammatory balance and to promote brain function and heart health over the long term, higher preventive doses of 500–1000 mg per day may also be recommended.

Depending on the medical objective, however, the recommended doses can be considerably higher. You should only increase your intake on a doctor's recommendation, and always in line with individual guidance. For people with raised triglycerides, cardiovascular disease, depression, severe period pain or other conditions whose symptoms are easier to manage with a higher omega-3 intake, professionals may recommend therapeutic doses of 1000 to 4000 mg.

Omega-3 dosage for children

In children, the optimal omega-3 dose depends very much on age. The doses recommended in practice are generally low, between 100 and 250 mg of EPA+DHA, adjusted for weight and growth stage:

• 1–3 years: 100 mg/day
• 4–8 years: 100–150 mg/day
• 9–13 years: 150–250 mg/day
• 14–18 years: 250 mg/day (similar to the preventive adult dose)

Small capsules or syrups are preferable because they're easier to take; administration itself should be regular and in line with paediatric recommendations.

Taking omega-3 during pregnancy and breastfeeding

During pregnancy and breastfeeding, the focus is particularly on DHA intake, primarily to support the development of the baby's brain and nervous system, but also the mother's needs.

According to a study published in 2024, pregnant women should take at least 100–200 mg of DHA daily to reduce the risk of premature birth. Most organisations recommend increasing omega-3 intake by 200–300 mg per day during pregnancy and breastfeeding.

It's important, however, to discuss these needs with your gynaecologist and follow their recommendations – especially if you're considering taking supplements.

How long to take omega 3

You can take omega-3 both as a maintenance course and over the long term. You decide on this timeframe according to the goal you're aiming for.

If you want to correct a deficiency, for example, supplementation continues until it's resolved; after that, your doctor will adjust the recommendations for your daily dose to suit your needs.

In many cases, though, dietary intake is often inadequate and continuous supplementation becomes worthwhile – both to prevent certain imbalances and because of the positive effects on PMS symptoms, period pain, mood and mental health.

In principle, no breaks are necessary if the doses suit you; they may be useful, however, if persistent digestive reactions occur, for instance, or if you change your diet and start eating oily fish and other sources of omega-3 more often.

Omega-3 deficiency: symptoms and causes

An omega-3 deficiency usually arises from inadequate dietary intake. The body doesn't produce enough essential fatty acids on its own, and it's perfectly normal for a deficiency to develop if oily fish and other sources of EPA and DHA are missing from your diet.

The symptoms of a deficiency aren't always obvious, but the effects can be felt both physically and emotionally. Common signs include dry skin, states of exhaustion and difficulty concentrating. But there are also less well-known manifestations such as dry eyes, burning eyes, thinning hair or hair loss, reduced tolerance to exertion and slower recovery.

The symptoms of omega-3 deficiency

Low omega-3 levels most commonly show up as:

• Dry, inelastic skin
• Persistent fatigue
• Difficulty concentrating
• Increased inflammation in the body
• Joint discomfort
• Heightened sensitivity to pain

Less commonly, manifestations such as brittle nails, slower wound healing or skin irritation and persistent muscle pain may also occur. These symptoms aren't exclusive to omega-3 deficiency, but they can occur more frequently when intake of essential fatty acids is inadequate over the long term.

The causes of omega-3 deficiency

An unbalanced diet is the most common cause of omega-3 deficiency. Low consumption of fish or seafood, along with restrictive eating patterns, including vegetarian or vegan diets without appropriate supplementation, are the main situations in which the body doesn't receive the amount of EPA and DHA it needs.

Then there's the situation in which the body simply can't make use of the amounts of omega-3 it needs from food, in cases of impaired intestinal absorption, for example.

How omega-3 deficiency can be diagnosed

Specialist blood tests can measure omega-3 levels specifically in order to identify a possible deficiency. In practice, however, it's often suspected on the basis of clinical assessment – from the symptoms and dietary history.

If you have persistent symptoms or recognise risk factors, it's advisable to seek specialist advice in order to determine exactly how much omega-3 you need daily and how to obtain it.

Contraindications and side effects

In general, the body tolerates omega-3 supplements well. Naturally, though, certain side effects are possible – all the more so if you take high doses or have particular sensitivities.

Although the effects associated with omega-3 consumption are positive at optimal doses, excessive consumption can increase the risk of digestive discomfort, bleeding, reflux or disturbances to immune balance.

You should also bear in mind situations that call for caution – for instance if you take certain medications or have pre-existing conditions.

Possible side effects of omega-3 supplements

A fishy taste and reflux are among the most common side effects when you start omega-3 supplementation. The body may also react with digestive discomfort, nausea or bloating, but these are generally mild symptoms that you can ease by taking the supplement with meals or choosing a higher-quality formulation.

Interactions with medication

Omega-3 can interact with anticoagulant or antiplatelet medication and thus increase the risk of bleeding. It's recommended that you take essential fatty acids with caution if you're receiving treatment for high blood pressure.

Raise these points with your doctor, who can give you personalised recommendations and advise you of possible interactions.

Who should consult a doctor before taking it

The general recommendation is to seek medical advice before taking any supplement – regardless of your state of health.

All the more reason to book an appointment and follow professional advice on omega-3 supplementation if you have a chronic condition, are pregnant or have a clotting disorder. In such cases, the dose required and the way it's taken can differ considerably from the general recommendations and must be determined on an individual basis.

The risks of excessive omega-3 consumption

Excessive omega-3 intake can increase the risk of bleeding and cause digestive upset. Doses that are too high over a long period can also negatively affect the body's balance and lead to reduced blood clotting ability or a slightly altered immune response.

Omega 3 vs omega 6 and omega 9

The best-known types of fatty acid are omega 3, 6 and 9. They aren't the only types of fatty acid in existence, but they have distinct and important roles in the body.

Omega-3 and omega-6 are essential polyunsaturated fatty acids that you need to obtain through your diet. Omega-9, or oleic acid, is a monounsaturated fatty acid that the body can produce itself.

The balance between these three types of fat – and particularly the ratio of omega-3 to omega-6 – is important for good metabolic function and a healthy inflammatory response.

In the modern diet, omega-6 consumption is usually considerably higher than that of omega-3, which can encourage a pro-inflammatory environment in the body. Combined with variable omega-9 intake, this imbalance can negatively affect your metabolic health over the long term.

The differences between omega 3 and omega 6

Omega-3 is found mainly in oily fish, flaxseed, chia and walnuts. You'll find omega-6 fatty acids chiefly in plant oils such as sunflower, corn or soya oil, as well as in processed foods.

Functionally speaking, omega-3 has a predominantly anti-inflammatory role, while omega-6 can encourage inflammatory processes when consumed in excess. Numerous studies have linked this unbalanced ratio with a higher risk of metabolic and cardiovascular imbalances and increased sensitivity to pain.

The differences between omega 3 and omega 9

Omega-9 differs structurally from omega-3 in having a long carbon chain with exactly one double bond, located nine carbon atoms from the methyl end.

Unlike omega-3, omega-9 isn't considered an essential fatty acid. The body can produce it itself and, although it has benefits for cardiovascular health, it isn't nutritionally indispensable.

The optimal ratio of omega 3 to omega 6

Ideally, the ratio of omega-6 to omega-3 should be between 2:1 and 5:1.

Research into methods of preventing cardiovascular disease linked a ratio of 4:1 with a 70% reduction in the mortality rate, and a ratio of 5:1 with a favourable effect in patients with asthma.

The modern Western diet, however, is usually far richer in omega-6, with the ratio sometimes reaching as much as 15:1, which can encourage chronic low-grade inflammation.

To restore the balance, experts recommend increasing consumption of omega-3-rich foods and reducing consumption of ultra-processed foods.

Frequently asked questions about omega 3

Do you have further questions about omega-3? Would you like to know how to incorporate essential fatty acids into your daily diet without the risk of excess and side effects? Below we answer the most common questions about the effects, risks and use of omega-3 fats.

Can you take omega 3 every day?

Yes, you can take omega-3 daily, as long as the dose is tailored to your needs and you follow your doctor's recommendations.

Does omega 3 help lower cholesterol?

Omega-3 acts more strongly on lowering triglycerides, but it can also contribute to a more balanced lipid profile and therefore to cholesterol too.

Should omega 3 be taken in the morning or the evening?

There's no strict rule about the optimal time to take omega-3. You can take it in the morning or the evening, ideally with a meal for better absorption – but what matters most is consistency.

Can omega 3 be given to children?

Yes, there are omega-3 supplements developed specifically for children. It's always advisable to seek a paediatrician's advice beforehand, though, and the doses given should be appropriate to the child's age.

Does omega 3 make you gain weight?

No, omega-3 doesn't directly make you gain weight. It's an essential type of fat that, used normally, doesn't cause a build-up of body fat.

Does omega 3 help reduce inflammation?

Yes, omega-3 has an anti-inflammatory action and can help reduce chronic inflammation in the body – including inflammation associated with various chronic conditions or period pain.

Is omega 3 good for memory?

Yes, omega-3, particularly DHA, supports cognitive functions such as memory and concentration. The effects have also been demonstrated for long-term use in older patients.

Can omega 3 be taken long term?

Yes, you can take omega-3 over the long term without needing breaks, especially if your dietary intake is inadequate and the doses are tailored to your needs.

Does omega 3 have contraindications?

In general, taking omega-3 supplements is safe. Caution and medical advice are recommended, however, if you take anticoagulant medication, are pregnant or have a clotting disorder.

Is omega 3 from fish better than plant-based omega 3?

Animal sources are direct sources of EPA and DHA, the more biologically active forms – which makes them more bioavailable than plant sources. The latter provide ALA, whose conversion in the body is limited.

Does omega 3 help lower triglycerides?

Yes, lowering triglycerides is one of the best-documented effects of omega-3 fatty acids, provided they're consumed in appropriate doses.

Can omega 3 cause side effects?

It's possible for omega-3 supplements to cause side effects, but these are usually mild. The most common include reflux, a fishy taste, bloating and digestive discomfort.

Can omega 3 help reduce period pain?

Yes, numerous studies dating back to before the 2000s have shown, and continue to confirm, that omega-3 can help reduce the intensity of period pain and the need for painkillers during menstruation.

Is there a link between omega 3 and premenstrual syndrome (PMS)?

Thanks to its anti-inflammatory action and its positive influence on the nervous system, omega-3 can help reduce the severity of PMS symptoms.

Can omega 3 affect the menstrual cycle or hormonal balance?

Indirectly, yes. Omega-3 doesn't act like a hormone, but it can support your hormonal balance by reducing inflammation and supporting cell function.

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