Omega-3 – Properties, Action, Sources, and Supplementation. Why Are They So Important for Health?

Omega-3 – learn about its properties, sources, and dosage. Learn how omega-3 fatty acids support your heart, brain, and immune system every day.

Omega-3 fatty acids are extremely important fatty acids, without which the body cannot function properly. They belong to the group of essential fatty acids (EFAs) that must be obtained from food or supplements.

Omega-3s support the heart, brain, vision and immunity, and also have anti-inflammatory properties, helping to maintain balance throughout the body.

Unlike omega-6 fatty acids, which can exacerbate inflammation in excess, omega-3 fatty acids have a soothing and protective effect. Their regular consumption is fundamental to preventing cardiovascular, neurological, and autoimmune diseases.

Omega-3 fatty acids are divided into three main types:

Alpha-linolenic acid (ALA)

A plant-based form of omega-3, found in flaxseed oil, chia seeds, flaxseeds, and walnuts. The body can convert ALA to EPA and DHA, but this process is inefficient (approximately 5–10%). Therefore, it's worth combining plant and marine sources.

Eicosapentaenoic acid (EPA)

Found in fatty marine fish: salmon, mackerel, sardines, and herring. It has anti-inflammatory properties, supports the heart and circulatory system, and helps regulate cholesterol. It also contributes to well-being by participating in the synthesis of neurotransmitters.

Docosahexaenoic acid (DHA)

The most important component of neuronal and retinal cell membranes. It is crucial for brain and vision development in children and for memory and concentration in adults. DHA deficiency can cause vision impairment and concentration problems.

EPA and DHA are usually found together in marine supplements – they form a duo of the most biologically active forms of omega-3.

Omega-3 fatty acids are found in both animal and plant products.

Animal sources:

• Salmon – approx. 2.2 g EPA + DHA / 100 g
• Mackerel – high in omega-3, vitamin D and selenium
• Herring, sardines – an excellent source of DHA
• Tuna, cod, trout – lower content, but still valuable
• Cod liver oil – a classic, concentrated source of omega-3 and vitamins A + D

Plant sources:

• Linseed oil – up to 50% ALA
• Chia seeds – a source of fiber and calcium
• Linseed – supports digestion and provides lignans
• Walnuts – contain healthy fats and magnesium
• Rapeseed oil – a well-absorbed form of ALA
• Algae oil – the best vegan source of DHA

Regular consumption of these products supports the heart, immunity and nervous system.

Omega-3 fatty acids have a broad spectrum of action:

• Heart: lowers triglyceride levels, blood pressure and improves vascular elasticity;
• Brain: supports concentration, memory, reduces stress and the risk of depression;
• Eyesight: DHA protects the retina and improves visual acuity;
• Immunity: have anti-inflammatory properties and strengthen the immune system;
• Skin and hair: improve hydration, elasticity and cell regeneration;
• Joints: relieve pain and stiffness by reducing inflammation.

Every cell in our body needs omega-3 – they build, protect and regulate its function.

According to the European Food Safety Authority (EFSA):

• Adults: 250–500 mg EPA + DHA daily,
• Children: 100–250 mg (depending on age),
• Pregnant and breastfeeding women: at least 200 mg DHA daily.

Forms of supplements:

• fish or algae oil capsules,
• cod liver oil with vitamins A and D,
• marine algae oil (ideal for vegans).

The optimal EPA:DHA ratio is approximately 3:2. For anti-inflammatory effects, doses may reach 1000–2000 mg daily – after consulting a doctor.

It is worth taking omega-3 fatty acids regularly, preferably throughout the year – with short breaks so that the body maintains its natural balance.

Deficiency may manifest itself as:

• dry, flaky skin and brittle hair,
• problems with concentration, irritability, low mood,
• frequent infections, joint pain, fatigue and dry eyes.

Long-term omega-3 deficiency increases the risk of heart disease, depression and chronic inflammation.

Omega-3 and vitamin D3 are a duo that work in harmony.

• Omega-3 – supports cell membranes, the nervous system and the heart.
• Vitamin D3 – regulates calcium and phosphorus metabolism, bone mineralization and immunity.

Together they improve the absorption of fats and fat-soluble vitamins (A, D, E, K), support the heart and help maintain stable cholesterol levels.

Avoid combining omega-3 with:

• anticoagulants (may intensify the effect),
• excess omega-6 and trans fats,
• fiber supplements and fat-binding preparations.

It is best to take omega-3s with a meal containing healthy fats, such as avocado or olive oil.

Omega-3 fatty acids are one of the pillars of health.

They help maintain a sharp mind, a strong heart, good eyesight, and immunity. Including seafood, nuts, chia seeds, and flaxseed oil in your diet, and if necessary, supplementing with EPA and DHA, is a simple step towards longevity and balance.

Tip: The best results are achieved by combining a healthy diet, exercise, adequate sleep, and omega-3 and vitamin D3 supplementation – for the sake of body, mind, and immunity.