Omega-3
Also known as Omega-3 fatty acids, n-3 fatty acids
Omega-3 is a family of polyunsaturated fats that are important for the heart, brain, and eyes and help calm inflammation. The main dietary members are ALA from plants and EPA and DHA from fish and algae.
Why it matters
What it does in your body
- Supports heart and blood vessel health
- Builds brain and eye cell membranes
- Helps regulate inflammation
- Supports healthy triglyceride levels
Intake guidance
How much you need
Only the plant omega-3 ALA has a formal Adequate Intake, set at 1.6 g/day for men and 1.1 g/day for women. For the long-chain omega-3s EPA and DHA there is no official requirement, but many health authorities suggest about 250 to 500 mg/day combined, often framed as two servings of fatty fish per week.
What affects it
What affects your intake
Type of omega-3
ALA from plants must be converted to EPA and DHA, and that conversion is inefficient, so fish or algae sources matter for the long-chain forms.
Fish and algae intake
People who eat little fatty fish, including many vegans, get less EPA and DHA and may consider algae-based supplements.
Omega balance
A diet heavy in omega-6 oils with little omega-3 shifts the balance toward inflammation.
In practice
Good to know
Good to know: omega-3s are among the most studied fats for heart and brain health. Because the body converts plant ALA to EPA and DHA poorly, oily fish or algae oil are the reliable ways to get the long-chain forms that most of the benefits are tied to. Two servings of fatty fish a week is the common practical target.
Where to get it
Best food sources
The bottom line
Aim for the plant omega-3 ALA target from nuts and seeds, and get EPA and DHA from about two servings of fatty fish a week, or algae oil if you do not eat fish.
Track omega-3 automatically
Omega-3 is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- NIH Office of Dietary Supplements, Omega-3 Fatty Acids Fact Sheet for Health Professionals
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.