Omega-3 is one of the most recommended supplements for the heart and brain. Learn what it is used for, its benefits, how to take it, and in what dose.
What is omega-3?
Omega-3s are essential fatty acids. The most important are EPA and DHA (from marine sources) and ALA (from plant sources such as walnuts and flaxseed). The body uses EPA and DHA more efficiently, which is why oily fish and fish oils are the best sources.
What is omega-3 used for?
- Heart: it helps maintain normal triglyceride levels and supports cardiovascular health.
- Brain: DHA is linked to memory and concentration and is important during pregnancy and breastfeeding.
- Vision: DHA is part of the retina.
- Inflammation: it helps regulate low-grade inflammation.
How to take omega-3 and dosage
For healthy adults, a minimum of 250–500 mg of EPA + DHA per day is recommended; up to 1 g daily may be advised for cardiovascular health. Take it with a meal containing fat to improve absorption. In the diet, aim for 2–3 servings of oily fish (salmon, sardines, mackerel) each week. For the heart, coenzyme Q10 and berberine may also be of interest.
Precautions
It may enhance the effects of anticoagulants; check with your healthcare professional if you take this medication or are having surgery. Choose products with good purity. Always consult a healthcare professional before supplementing.
Omega-3 for your brand
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