When you’re planning your weekly meals, it can sometimes be hard to know if you’re getting the nutrients you need. Of course supplements can offer the advantage of an exact amount, but you might be wondering how this works alongside what you already consume.

The best thing to do is maintain a varied and balanced diet where you can. However, since everyone's diet and tastes are different, we sometimes need a little help. Not being fan of fish or plating up plant-based recipes doesn’t mean you can’t hit your omega-3 goals.

Let’s talk about omega-3, how you know if you have enough omega-3 per day in your diet or whether you should consume more.

The role of omega-3s in a healthy diet

Omega-3s are important for brain function, as well as heart health, inflammation, and much more.¹

bowl of omega 3 tablets with nuts avocados and nuts on a board behind

They are the “good” fat your body needs, but cannot produce on its own. There are three types of omega-3 fatty acids and you need all of them to support your overall health:

ALA (alpha-linolenic acid)
DHA (docosahexaenoic acid)
EPA (eicosapentaenoic acid)

How much omega-3 should I take?

Unlike some other essential nutrients, there’s no set recommendation for omega-3.

However, Heart UK recommends the average adult gets about 500mg of EPA and DHA combined each day. That comes to about the same as a 140g portion of oily fish per week. They also add that it’s best to get your omega-3 through your diet wherever possible.²

People with certain health conditions may be recommended to take higher amounts of omega-3. For example, some studies have suggested that people with anxiety could consume higher doses of omega-3, in the range of 200 to 2,200 mg per day.³ There’s also evidence to suggest that EPA supplementation may have beneficial effects on depression.⁴

Fish oil is your best source of omega-3 fats.⁵ You can easily find capsules that contain your recommended fish oil dosage. However, there are vegan alternatives (like algae oil and ahiflower) that contain them, too.

Should I get more EPA or DHA?

It’s best that you keep your dosage of EPA and DHA fairly even where you can. However, they perform slightly different functions, and you might need one more than the other.

To try to help with inflammation (like joint pain, arthritis and swelling), you may want to opt for a fish oil or omega-3 supplement with slightly more EPA.⁶

If you want to improve your brain function (such as concentration or mood), a higher concentration of DHA may be beneficial.⁶

Of course, one or two of these symptoms alone might not mean you’re deficient in omega-3. But if you have a few of the above symptoms, and you consume little to no fish in your daily diet, then a deficiency (or another underlying health condition) is something you may want to rule out.

wooden board with 2 seasoned salmon fillets

What is the maximum amount of omega-3 I need?

There’s also no firmly established upper limit for omega-3 consumption.

However, you should avoid eating more than two portions of oily fish per week if you’re pregnant, breastfeeding, or trying to become pregnant.⁷

This is because pollutants found in oily fish may build up in the body and affect the future development of a foetus.⁷ Some supplements containing omega-3 (like fish oil) may also contain vitamin A, which can be dangerous in high amounts during pregnancy. Always consult your GP before taking any new supplements, especially if you’re pregnant or breastfeeding.

What is the minimum amount of omega-3 I need in my diet?

There are three common types of omega-3s; ALA, EPA, and DHA. Most people get the fatty acids they need from their daily diet as there are plenty of sources of omega-3 in all kinds of foods.

ALAs are found most often in green sources and seeds and nuts, such as walnuts, while the latter two are found in fatty fish.

Your body can convert a little bit of the ALA omega-3s into EPA and DHAs, but it uses most of them as it would other fats.

That’s why it’s vital you get EPA and DHA, as they’re important for brain and eye health. The easiest way to get the dietary omega-3s you need is by consuming two portions of fish a week, one of which should be oily fish.²

What are the signs of an omega-3 deficiency?

Most people don't get enough omega-3s, with a significant proportion of us being severely deficient.⁸

The NHS suggests including at least two portions of fish in your diet per week, with at least one of those being oily fish. However, they don’t provide specific guidance on the amount of omega-3 you need.⁸

lady holding a handful of omega 3 supplements over a table of salad, nuts, green juice and a bottle of supplements

Some of the signs to look out for are:

dry skin
poor concentration
joint pain
brain functioning issues
weight gain
eyesight problems

Let's delve more into how some of these symptoms are linked to an omega-3 deficiency.

Dry skin

This has a range of potential causes, but one of those is a lack of omega-3s, which are important for keeping skin cells moist and strong. Omega-3s are fatty acids that are part of your skin’s lipid content.

While more research is still needed, there’s evidence to suggest that they can improve the skin’s barrier function (which helps to keep moisture in and irritants out).⁸ If you’re not getting enough omega-3, along with dry skin, you could also experience brittle hair, thin nails, rashes, and dandruff.⁹

Poor concentration, low mood and anxiety

Poor concentration and conditions such as depression or anxiety also have multiple causes – many of which aren’t linked to your food consumption. Omega-3s are important for producing and maintaining normal serotonin levels, which impacts your mood.¹⁰

There’s also evidence to suggest that adequate omega-3 can help with normal brain function and focus. In a study of over 2,000 participants, researchers from the University of Texas found that consuming more omega-3 was associated with better ability to understand complex and abstract concepts.¹¹

If you’re taking omega-3 supplements to help with low mood, current research suggests that those with higher concentrations of EPA may be more effective. However, more research is still needed in this field.^4,12

It’s advised you talk to your GP if you consume very high amounts of omega-3 – more than 3g, or about 75g of fresh salmon per day.¹²

That’s why people who take blood-thinning drugs should seek medical advice before starting on omega-3 supplements.²

The final say

There’s no official daily recommended omega-3 level, but most healthcare organisations suggest healthy adults get about 500mg of DHA and EPA combined.

A healthy, balanced diet should include at least two portions of fish a week, including one being an oily fish.¹³ But, if you don’t eat fish, a fish oil supplement (or a vegan omega-3 alternative) will provide the omega-3 you need.

In any case, it’s best to speak to your GP if you’re considering omega-3 supplements, so that they can recommend what’s best for you.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

National Institutes of Health. Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ ‌
Omega 3 fats [Internet]. www.heartuk.org.uk. Available from: https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats
Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. The Journal of Clinical Psychiatry [Internet]. 2011 Dec 1;72(12):1577–84. Available from: https://pubmed.ncbi.nlm.nih.gov/21939614/ ‌
Liao Y, Xie B, Zhang H, He Q, Guo L, Subramaniapillai M, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry [Internet]. 2019 Aug 5;9(1). Available from: https://www.nature.com/articles/s41398-019-0515-5 ‌
BDA. Omega-3 [Internet]. www.bda.uk.com. 2017. Available from: https://www.bda.uk.com/resource/omega-3.html ‌
DHA versus EPA in Fish Oil [Internet]. The Functional Neurology Center. 2014. Available from: https://thefnc.com/research/dha-versus-epa-in-fish-oil/ ‌
NHS. Fish and shellfish [Internet]. nhs.uk. NHS; 2022. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ ‌
Parke MA, Perez-Sanchez A, Zamil DH, Katta R. Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function. Dermatology Practical & Conceptual. 2021 Jan 29;11(1):e2021132. ‌
Omega-3 Deficiency Symptoms & How to Get Enough | Camas Swale [Internet]. Camas Swale Medical Clinic. 2019. Available from: https://www.camasmedical.com/2019/03/13/omega-3-deficiency-symptoms/ ‌
Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. The FASEB Journal. 2015 Jun;29(6):2207–22. ‌
Satizabal CL, Himali JJ, Beiser AS, Ramachandran V, Melo van Lent D, Himali D, et al. Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife: The Framingham Heart Study. Neurology. 2022 Oct 5;10.1212/WNL.0000000000201296. ‌
Martins JG. EPA but Not DHA Appears To Be Responsible for the Efficacy of Omega-3 Long Chain Polyunsaturated Fatty Acid Supplementation in Depression: Evidence from a Meta-Analysis of Randomized Controlled Trials. Journal of the American College of Nutrition. 2009 Oct;28(5):525–42. ‌
The best sources of omega-3 [Internet]. BBC Good Food. Available from: https://www.bbcgoodfood.com/howto/guide/best-sources-omega-3 ‌