Omega-3: Why the Buzz? Backed by Science & Real Needs

From heart health to hormonal balance and brain sharpness to glowing skin — omega-3 fatty acids have taken center stage in the wellness world. But is it all hype, or is there truth behind the buzz?

Let’s decode the facts — what omega-3s really do, who needs them, how to get them, and whether supplements are truly necessary.

🧬 What Are Omega-3 Fatty Acids?

Omega-3s are essential polyunsaturated fatty acids (PUFAs) — your body can’t make them on its own, so they must come from your diet. The three major types are:

• ALA (Alpha-linolenic acid) – Found in flax, chia, walnuts

• EPA (Eicosapentaenoic acid) – Found in fish/algae

• DHA (Docosahexaenoic acid) – Found in fish/algae

✅ ALA is plant-based but needs to be converted into EPA & DHA to be effective, and conversion is poor (~5–10% to EPA, <1% to DHA).

💡 Why Is Omega-3 So Important?

Research has consistently shown that omega-3s:

• 🔥 Reduce inflammation systemically

• 🫀 Support heart and blood vessel health

• 🧠 Boost brain performance and memory

• 👁️ Support eye health (especially DHA)

• 🩸 Improve lipid profile and reduce triglycerides

• 🤰 Aid fetal brain and vision development during pregnancy

• 🌙 Help manage mood, PMS, and hormone balance

“Omega-3 fatty acids play a critical role in preventing and managing heart disease.” — American Heart Association

🌍 Do Most People Need Supplementation?

Surprisingly, yes — many do. Here’s why:

• Vegetarians and vegans rarely get EPA/DHA (plant foods contain only ALA)

• People with chronic inflammation, endometriosis, PCOS, IBS, or autoimmune conditions need higher EPA

• Elderly, pregnant women, kids, and those on inflammatory diets benefit from supplementation

• Even non-vegetarians often don’t meet the required intake unless eating fatty fish 2–3 times a week

🥗 Natural Sources of Omega-3

✅ ALA-rich plant foods (for general support):

• Flaxseeds (1 tbsp ground): 1.6g ALA

• Chia seeds (1 tbsp): 1.9g ALA

• Walnuts (7 halves): ~2.5g ALA

• Hemp seeds, perilla seeds, soybeans

✅ EPA + DHA sources (bioavailable):

• Fatty fish: salmon, sardines, mackerel

• Algae oil (for vegetarians/vegans)

🔥 Does Roasting or Heating Seeds Destroy Omega-3?

Yes — partially.

• ALA is heat-sensitive. Dry roasting at high temperatures (above 120–150°C) can reduce omega-3 content by up to 20–30%.

• So, prefer:

  • Lightly toasted or raw, soaked, or freshly ground seeds

  • Avoid deep roasting or frying

  • Store in a cool, airtight container to prevent oxidation

💊 When is Supplementation Necessary?

✔️ Consider supplements if:

• You’re vegetarian/vegan and not eating algae-based sources

• You have inflammation-related disorders (like endometriosis, PMS, IBS)

• You’re not eating fatty fish at least 2x/week

• You’re pregnant or lactating (DHA supports baby’s brain development)

• You have high triglycerides or mental health symptoms

💊 Dose & Supplement Options

🧪 Recommended Daily Intake:

• General health: 250–500 mg EPA + DHA

• Therapeutic use (heart, mood, inflammation): 1000–2000 mg/day

• Pregnancy: 300–500 mg DHA

• Children: 100–250 mg (age-dependent)

✅ Supplements Options:

• Algae-based capsules (vegan, EPA+DHA)

• Fish oil (triglyceride form) – higher bioavailability

• Krill oil – anti-inflammatory but more expensive

Always take omega-3 with meals containing fat for better absorption.

🛡️ What Diseases Can Omega-3 Help Prevent or Manage?

• Cardiovascular disease

• Depression & anxiety

• Endometriosis & PMS

• Rheumatoid arthritis & autoimmune conditions

• Cognitive decline, Alzheimer’s

• Macular degeneration (eye health)

• Asthma in children

🌿 Final Thoughts

Omega-3s aren’t just a buzzword — they’re a fundamental building block of long-term wellness. While diet should be the first line of defense, supplementation is often necessary for modern lifestyles and conditions.

✅ Choose the form that suits your ethics and body type
✅ Don’t rely on just seeds — combine wisely or supplement smartly

📌 Backed by research from:

• Burns-Whitmore B et al. Nutrients. 2019 Oct 4;11(10):2365.
• Kashif Ghafoor, et al. Food Chemistry. 2020; 333 (127531).
• NIH Office of Dietary Supplements
• American Heart Association
• J Am Coll Nutr., 2002; Cochrane Reviews

Akanksha Sharma

Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.