What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential polyunsaturated fats that the body cannot synthesise and must obtain from diet or supplementation. The three most important types are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) — found primarily in fatty fish — and ALA (alpha-linolenic acid), found in plant sources like flaxseed. EPA and DHA are the most biologically active and have the strongest evidence base.
Clinically Supported Benefits
Cardiovascular health — High-dose EPA (as in prescription icosapentaenoic acid, or Vascepa) has been shown in large trials to reduce cardiovascular events by up to 25% in high-risk patients. At typical supplement doses, omega-3s lower triglycerides, reduce inflammatory markers, and mildly lower blood pressure.
Brain and cognitive function — DHA is a structural component of brain cell membranes. Adequate intake is associated with reduced cognitive decline in ageing. Omega-3s during pregnancy support infant brain and visual development.
Inflammation and joint health — Regular omega-3 supplementation reduces inflammatory markers and has demonstrated benefit in rheumatoid arthritis, reducing joint pain and morning stiffness.
Mental health — EPA-dominant formulas show meaningful benefit as an adjunct treatment for depression.
Dosage and Quality Considerations
For general health, 1,000–2,000mg of combined EPA+DHA daily is the typical recommendation. For specific conditions (high triglycerides, depression, inflammatory conditions), doses of 2,000–4,000mg may be appropriate. Choose supplements that specify the actual EPA and DHA content — not just “total fish oil” — and look for molecular distillation (which removes heavy metals and contaminants).
