You’ve probably heard the buzz about omega-3s—but what’s all the fuss really about?
These essential fatty acids are more than just a supplement trend. Omega-3s play a crucial role in reducing inflammation, supporting heart health, improving circulation, and even balancing your mood. For pregnant women, they’re especially important for fetal brain development. And for all of us, omega-3s may help protect against cognitive decline as we age, including conditions like Alzheimer’s disease.
That’s a lot of benefit packed into one nutrient.
Why I Recommend Omega-3s in My Practice
In my own practice, I often suggest a high-quality omega-3 supplement as part of a foundational wellness plan. But here’s the thing—there’s no one-size-fits-all approach when it comes to supplementation.
That’s why I run a simple lab test before starting clients on omega-3s. Then, we recheck after 120 days to ensure their levels are improving and the supplement is actually doing its job. With so many products on the market, it’s incredibly valuable to know your supplement is making a difference—not just assuming it is.
Can You Get Omega-3s from Food?
Absolutely—and not just from fish.
While marine sources like salmon and sardines are excellent for omega-3s (specifically DHA and EPA), there are plenty of plant-based foods that contain ALA (alpha-linolenic acid), another form of omega-3. However, ALA needs to be converted into DHA and EPA in the body—and that conversion isn’t very efficient. That’s why I typically recommend a supplement with DHA and EPA, especially for vegetarians and vegans.
Still, the more omega-3s you can get from your diet, the better. Whole food sources are always supportive of overall health and give you the added benefit of fiber, antioxidants, and phytonutrients.
Omega-3-Rich Foods to Add to Your Diet
Looking to boost your intake naturally? Here are some excellent sources:
- Chia seeds – 5,050 mg of ALA per ounce
- Flaxseeds – 2,350 mg of ALA per tablespoon
- Walnuts – 2,570 mg of ALA per ounce (about 14 halves)
- Hemp seeds
- Edamame
- Pasture-raised eggs
- Grass-fed beef – contains up to 3x more omega-3s than grain-fed beef
- Spinach
- Brussels sprouts
These whole foods are easy to incorporate into your meals—think smoothie boosters, salad toppers, or healthy snacks.
How Much Omega-3 Do You Really Need?
Here’s a quick breakdown of recommended daily omega-3 intake from the National Institutes of Health:
| Age Group | Males | Females | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth–6 months | 0.5 g | 0.5 g | – | – |
| 7–12 months | 0.5 g | 0.5 g | – | – |
| 1–3 years | 0.7 g | 0.7 g | – | – |
| 4–8 years | 0.9 g | 0.9 g | – | – |
| 9–13 years | 1.2 g | 1.0 g | – | – |
| 14–18 years | 1.6 g | 1.1 g | 1.4 g | 1.3 g |
| 19–50 years | 1.6 g | 1.1 g | 1.4 g | 1.3 g |
| 51+ years | 1.6 g | 1.1 g | – | – |
The Bottom Line
Whether you're looking to support heart health, boost your mood, sharpen your memory, or just feel your best, omega-3s are a vital piece of the puzzle.
Through a blend of quality supplements and whole food sources, you can ensure your body is getting what it needs to thrive.
If you’re unsure where to start, I’m here to help. Lab testing, supplement recommendations, and nutrition guidance can make your omega-3 journey simple—and effective.
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