Omega‑3 Unlocked: EPA, DHA & ALA Targets, Best Foods and Safe Supplementing
Missing just 250 mg of EPA + DHA a day can raise cardiovascular risk 13 %—this cheat‑sheet shows how to cover your bases with fish, plants or algae oil.
Hook
**More than 80 % of adults fall short of the 250 mg EPA + DHA benchmark set by EFSA (2024).**
TL;DR
- Aim **250–500 mg EPA + DHA** + **1.6 g ALA** daily
- 2 servings oily fish/week hits the target; algae oil works for vegans
- Omega‑6:3 ratio < 4:1 supports lower inflammation
What are omega‑3 fats?
Polyunsaturated fatty acids with the first double bond at the 3rd carbon. Key forms:
- **ALA (18:3)** – plant‑derived, limited conversion (≤ 10 %)
- **EPA (20:5)** & **DHA (22:6)** – marine‑derived, bioactive
ALA vs EPA + DHA
- ALA → EPA conversion ~8 %, DHA ~4 %
- Women convert slightly better (oestrogen effect)
Evidence‑based benefits
1. **Heart health** – 250 mg EPA + DHA/day ↓ CHD mortality 10 %.
2. **Brain & eyes** – DHA 600 mg/day in pregnancy boosts infant IQ ~3 points.
3. **Inflammation** – EPA‑derived resolvins dampen cytokine storms.
How much do you need?
| Group | EPA + DHA | ALA |
|-------|-----------|-----|
| Adults | 250–500 mg | ♂ 1.6 g / ♀ 1.1 g |
| Pregnancy | 300 mg DHA | + 0.3 g ALA |
| High‑triglycerides | 2–4 g EPA/DHA (medical) |
Top omega‑3 foods
| Food (100 g) | EPA + DHA (mg) | ALA (mg) |
|--------------|---------------|-----------|
| Salmon (wild) | 1 200 | 80 |
| Sardines (canned) | 1 480 | 50 |
| Mackerel | 1 300 | 90 |
| Chia seeds (1 Tbsp) | 0 | 1 900 |
| Flaxseed oil (1 Tbsp) | 0 | 7 300 |
Supplements: fish vs algae oil
- **Fish oil**: look for 3rd‑party oxidation (TOTOX) < 20.
- **Algae oil**: vegan, naturally lower pollutants.
- Split doses with meals to improve absorption.
Practical tips
- Swap mayo for **sardine spread** on toast (500 mg EPA + DHA).
- Add **1 Tbsp ground flax** to oats for 2 g ALA.
- Grill rather than deep‑fry fish to preserve 10–15 % more omega‑3.
Myth vs fact
| Myth | Fact |
|------|------|
| “Flax provides all omega‑3 you need.” | Low ALA→DHA conversion means marine sources still important.
| “More is always better.” | > 5 g/day may impair blood clotting.
| “Fish oil causes prostate cancer.” | Meta‑analyses show no causal link.
Take‑home message
Combine two oily‑fish meals per week with daily plant ALA, or use algae oil if you’re plant‑based. Mind quality, balance the omega‑6 intake, and you’ll harness omega‑3’s full heart‑and‑brain benefits.
References
1. EFSA. *Scientific Opinion on Omega‑3 Intake* 2024.
2. Calder PC. *Nutrients* 2023.
3. Mozaffarian D et al. *Circulation* 2025.