Diet and Nutrition 14 Foods High in Omega-3 Fatty Acids By Ashley Braun, MPH, RD Ashley Braun, MPH, RD Ashley Braun, MPH, RD, is a registered dietitian and health content writer with over 5 years of experience educating patients on chronic diseases using science-based information. Learn about our editorial process Published on February 03, 2022 Medically reviewed by Jonathan Purtell, MS, RD, CDN Medically reviewed by Jonathan Purtell, MS, RD, CDN Jonathan Purtell, MS, RDN, CDN, is a board-certified Registered Dietitian who provides in-patient services at Lenox Hill Hospital in New York, New York. Learn about our Medical Expert Board Print Table of Contents View All Table of Contents What Is It? How Much Daily? Benefits 14 Foods With Omega-3s Taking Omega-3 When to See a Doctor Frequently Asked Questions Omega-3 fatty acids are essential nutrients, meaning they can’t be produced by the body and need to come from the diet. Despite the importance of omega-3s, most people don’t consume enough of them. Omega-3s provide multiple benefits like protecting eye and brain health. This article covers the types of omega-3s, benefits, sources, and recommendations. Verywell / Jessica Olah What Is Omega-3? Omega-3 fatty acids are a type of fat that needs to be consumed in foods. The three important types of omega-3s are: Docosahexaenoic acid (DHA)Eicosapentaenoic acid (EPA)Alpha-linolenic acid (ALA) DHA and EPA are primarily found in algae and fatty fish, such as salmon, sardines, and tuna, while ALA is mostly found in plant foods. How Much Omega-3 Should You Get Daily? According to the National Institutes of Health, the recommended adequate intake of omega-3s by age is: Birth to 1 year: 500 milligrams (mg) daily1–3 years: 700 mg daily4–8 years: 900 mg daily9–13 years: 1,200 mg for males and 1,000 mg for females daily14–18 years: 1,600 mg for males and 1,100 mg for females daily18 and older: 1,600 mg for males and 1,100 mg for females dailyDuring pregnancy: 1,400 mg dailyDuring lactation (breastfeeding): 1,300 mg daily Benefits The potential benefits of omega-3s include the following: Protect Eye Health The DHA type of omega-3 is the primary fatty acid that makes up the eye's retina (layer of tissue in the back of the eye that senses light and signals the brain so you can see). DHA is essential during pregnancy and while breastfeeding to support healthy eye development in the fetus and infant. It continues to be important throughout your life for eye health. Research suggests adequate omega-3s help reduce the risk of eye problems like age-related macular degeneration (loss of central vision). Reduce Inflammation Research suggests omega-3s play an important role in preventing inflammation. When the body breaks down omega-3s, it uses them to create anti-inflammatory compounds and antioxidants. So, it helps reduce inflammation and protects cells from damage. It’s believed that inflammation plays a role in the development of many chronic conditions like heart disease, diabetes, cancer, and arthritis. So reducing inflammation may help lower your risk for these chronic diseases and their symptoms. Improve Heart Health Cardiovascular diseases are one of the leading causes of death. Omega 3s may help improve important indicators of heart health and lower the risk of cardiovascular disease. However, the effect may be minor and the evidence is weak. Omega-3s help: Raise “good” HDL cholesterol Lower triglycerides Reduce blood pressure May prevent plaques (deposits of fat, cholesterol, and calcium) from forming in arteries May lower “bad” LDL cholesterol levels Why Your Cholesterol and Triglycerides Levels Are Important Boost Infant Brain Health Omega-3s are essential for healthy brain development in the womb and early life. DHA is the main fatty acid used to create the cell membranes in the brain. And most of the brain growth happens during the first six years of life. Research suggests both EPA and DHA are equally effective at raising DHA levels in the brain. So, consuming adequate amounts of these nutrients is essential during pregnancy and lactation, and in childhood. Help Autoimmune Diseases Many autoimmune diseases may be triggered or worsened by chronic inflammation. Reducing inflammation may help to control symptoms and slow disease progression. Inflammation is part of the immune response to infection, disease, and injury. Autoimmune diseases are conditions in which the immune system mistakes healthy cells for problems and attacks them. Research suggests omega-3s may help reverse the progression of autoimmune and inflammatory diseases like: Lupus Multiple sclerosis Inflammatory bowel disease Osteoarthritis Rheumatoid arthritis Protect Against Alzheimer’s Disease Changes in brain health and cognitive decline are common side effects of aging. Still, several studies show that omega-3s may protect brain health while aging and lower the risk of Alzheimer’s disease. One systematic review found that omega-3 supplements may help improve cognitive performance in people with mild Alzheimer’s disease symptoms. Ease Cancer Treatment Side Effects Inflammation plays a role in tumor development and the side effects from cancer treatment. Research studies are mixed on whether omega-3s can actually help prevent cancers, such as prostate cancer. However, a 2013 study showed omega-3 supplementation along with chemotherapy may help improve patient outcomes by reducing inflammation and chemotherapy side effects. May Reduce Depression Omega-3s may also protect your brain health by lowering the risk for some mental health conditions, like schizophrenia and depression. A 2019 study found that omega-3 supplements with EPAs helped improve depression symptoms. 14 Foods High in Omega-3s Usually, it’s best to try and consume essential nutrients through food when possible. In general, animal omega-3 sources provide EPA and DHA, while plant sources tend to have ALA. Food high in omega-3 fatty acids include: SalmonOystersWalnutsSardinesTunaShrimpFish liver oils, such as cod liver oil and krill oilAlgaeAlgal oilKidney beansSoybean oilChia seedsFlaxseedsFlaxseed oil How to Take Omega-3 Most of the time, people are able to meet their nutritional needs through a balanced diet. However, sometimes due to food preferences, access to food, or how the body absorbs nutrients, it’s difficult to meet the daily recommendation for nutrients. If you’re concerned about getting enough omega-3s, talk with your healthcare provider. They may recommend taking a dietary supplement to increase your omega-3s. Your healthcare provider can let you know how much to take and review any potential risks of taking the supplement. For example, omega-3 supplements may interact with blood thinners, like Coumadin (warfarin), and high doses have been shown to potentially increase the risk of bleeding or stroke (loss of blood supply to the brain or bleeding in the brain). Potential side effects to taking dietary supplements include digestion discomfort like: Burping or gasIndigestionBloatingDiarrhea or constipation Be sure to research the company before purchasing a dietary supplement. The Food and Drug Administration (FDA) doesn’t regulate supplements as a medication, so the quality, ingredients, and effectiveness aren’t tested. When to See a Doctor It’s best to talk with your healthcare provider before starting any dietary supplements. Especially if you are taking it to help manage medical conditions like autoimmune diseases, depression, or heart disease. Supplements may help manage symptoms, but they aren’t designed to be a sole treatment. And if you’re experiencing new symptoms, talking with a doctor can verify the cause and adjust treatment plans to prevent medication interactions. Summary Omega-3 fatty acids are essential nutrients consumed through foods or supplements. There are three types of omega-3s; DHA, EPA, and ALA. Potential health benefits of omega-3s include protecting heart health, brain function, eye health, and lowering the risk of some chronic diseases. Food sources of omega-3s include fatty fish, walnuts, flaxseed, and algae. Dietary supplements are available to help meet omega-3 needs. Talk with your healthcare provider about the potential benefits and risks of omega-3s before starting a new supplement. A Word From Verywell A well-balanced diet full of various vitamins, minerals, and other nutrients helps lower the risk of chronic diseases and keep a higher quality of life. Try eating fatty fish or plant-based sources a couple times a week to get the potential health benefits of omega-3s. Frequently Asked Questions How much omega-3 should you get per day? Most adults need between 1,000 and 1,600 mg of omega-3s per day. You can easily meet your needs through a healthy diet. For example, half a filet of salmon provides around 1,800 mg of omega-3s, and about seven walnuts provide 2,500 mg of ALA. How should vegetarians get their omega-3s? Vegetarians who don’t eat fish can get omega-3s through plant-based sources like walnuts, flaxseed, chia seeds, and algae. 10 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health. Omega-3 fatty acids. Mun JG, Legette LL, Ikonte CJ, Mitmesser SH. Choline and DHA in maternal and infant nutrition: synergistic implications in brain and eye health. Nutrients. 2019;11(5):E1125. doi:10.3390/nu11051125 AMAWu J, Cho E, Giovannucci EL, et al. Dietary intakes of eicosapentaenoic dcid and docosahexaenoic acid and risk of age-related macular degeneration. Ophthalmology. 2017;124(5):634-643. doi:10.1016/j.ophtha.2016.12.033 Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2014;65(3):106-111. doi:10.3733/ca.v065n03p106 Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2018;2018(7):CD003177. doi:10.1002/14651858.CD003177.pub3 Canhada S, Castro K, Perry IS, Luft VC. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review. Nutr Neurosci. 2018;21(8):529-538. doi:10.1080/1028415X.2017.1321813 Laviano A, Rianda S, Molfino A, Rossi Fanelli F. Omega-3 fatty acids in cancer. Curr Opin Clin Nutr Metab Care. 2013;16(2):156-161. doi:10.1097/MCO.0b013e32835d2d99 Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019;9(1):190. doi:10.1038/s41398-019-0515-5 Department of Agriculture. FoodData central: Salmon. Department of Agriculture. FoodData Central: Walnuts. By Ashley Braun, MPH, RD Ashley Braun, MPH, RD, is a registered dietitian and public health professional with over 5 years of experience educating people on health-related topics using evidence-based information. Her experience includes educating on a wide range of conditions, including diabetes, heart disease, HIV, neurological conditions, and more. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit