These days, omega-3s are a big nutritional buzzword. We’re told to consume them on a regular basis and even supplement with fish oil to get more of them.

However, many of us don’t know what they are, much less how many omega-3s we need in a day. This can make it feel like we’re taking a road trip with no map. We simply don’t know where to start getting omega-3s and how many to shoot for.

In short, omega-3s are good fats. So when it comes to cutting fat out of your diet, you don’t want to give omega-3s the boot. 

According to the Harvard School of Public Health, the body can make most fats on its own with a little help from other fats and some raw materials. But it can’t make omega-3s. As a result, we have to consume them through diet and/or get them from supplements. That said, diet is the best way to get them. 

In the broad spectrum of fats, omega-3s are polyunsaturated fats. And there are three types of them. The first two types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These health warriors are found in fish, which is why some people called them marine omega-3s. 

The third type of omega-3 is called alpha-linolenic acid (ALA). These fatty acids come from plants, nuts and seeds. For example, walnuts, flaxseeds, flax oil and vegetables are rich in ALA. However, ALA can be found in vegetables and even animal fats.  

According to the University of Maryland Medical Center, omega-3s are important because they're involved in so many bodily functions. For instance, they are key to heart health because they help to reduce inflammation and keep arteries from hardening. They also help the brain function properly and help it to grow and develop in the way it should. Further, they’ve even been shown to be helpful in preventing cancer and arthritis. They’re an important part of health during pregnancy because research links a lack of omega-3s with vision and nerve problems in infants.


One of the important things to understand is the proper ratio of omega-3 and omega-6 fatty acids in the diet. Omega-6s are inflammatory agents, but omega-3s reduce inflammation, so they counter each other.

The problem is that Americans in general have a very imbalanced ratio of omega-3s and omega-6s. In fact, the University of Maryland Medical Center says that we typically consume 14 to 24 times more omega-6s than we do omega-3. This is why many health experts advocate the Mediterranean diet. It creates a better balance than the typical American diet, which reduces the risk of heart disease and other medical issues. 

This is why medical experts continuously stress the need for omega-3s when it comes to keeping tickers healthy. Time and time again, researchers have found that omega-3s reduce the risk of heart disease and stroke. For example, studies show that just two servings of fish on a weekly basis can cut the risk of stroke in half. 

Omega-3s are like a natural heart guard. They keep the arteries from getting clogged and are great for both blood pressure and cholesterol levels. And if you’ve already had a heart attack, taking omega-3 supplements has been shown to reduce the risk of having another one.

Omega-3s are said to be good for rheumatoid arthritis (RA). The University of Maryland Medical Center reports that studies link omega-3s to reduced joint inflammation. This can help to tame pain and stiffness associated with RA. One particular study even found that fish oil supplements may give some patients the ability to reduce their dose of non-steroidal anti-inflammatory drugs (NSAIDs) used to manage the condition. That said, these supplements are not said to slow the progression of the disease itself. 


However, one thing to note is that some people should consult medical professionals before taking omega-3 supplements. According to the University of Maryland Medical Center, those on blood thinners, like warfarin, should take caution. And if you take aspirin, consult a physician when taking both aspirin and omega-3s together. Further, a doctor should be consulted before taking omega-3s with diabetes medications. 

But how many omega-3s do we need? For most people, the goal is unclear.

Let’s put this in perspective by looking at how many omega-3s common foods contain. There are lots of choices that fulfill omega-3 needs. Here are some great options.

• A quarter cup of walnuts will give you 113 percent of the omega-3s you need in a day. 
• Two tablespoons of flaxseeds boast 133 percent of the daily recommended value. 
• Four ounces of salmon contain 55 percent of your daily dose, which is why health experts love salmon. 
• Four ounces of grass-fed beef contains 46 percent. Grass-feeding cows improve omega-3 content, so you’ll want to look for beef that has been fed in this manner.
• A cup of soybeans has a whopping 43 percent of the omega-3s your body needs on a daily basis. 
• Cauliflower can even serve as a source. A cup of cauliflower has 9 percent of the daily recommendation. 
• And when it comes to fish, the Mayo Clinic says that adults should eat fish twice a week, with a serving size of three and a half ounces. This is about the size of a deck of cards.  

But one thing to know is that pregnant women, young children and those trying to conceive should limit fish consumption to decrease mercury exposure. Fish with the highest levels of mercury are shark, tilefish, swordfish and mackerel. These should be avoided or at least limited. Those at risk should have fewer than 12 ounces of fish a week, of which no more than six ounces should come from tuna.

Recommended daily amounts of omega-3 differ. According to Authority Nutrition, there is no set amount that has been officially established. So many organizations promote certain standards, but they aren’t uniform. Generally speaking, the overall number for adults seems to be a minimum of 250-500 mg of EPA and DHA combined daily for healthy people.

However, this number changes when it comes to certain health issues. For example, Authority Nutrition says that the American Heart Association suggests that those with coronary heart disease consume 1,000 mg a day. And for those with high triglycerides, 2,000 to 4,000 mg of EPA and DHA combined is recommended.