The benefits of omega-3 are so popular and varied that they range from helping you lower triglycerides to aiding in the prevention of asthma or improving symptoms of attention deficit hyperactivity disorder (ADHD).

Omega-3 fatty acids are vital for health and you can obtain them from fatty fish or seafood, but if you don't consume them frequently, you might consider taking an omega-3 supplement, which is a simple yet effective way to enhance both your physical and mental health. Additionally, it can help you reduce the risks of diseases.

What are omega-3 fatty acids and what do they do in the human body

Omega-3s are a family of essential fatty acids that the body cannot produce on its own and must obtain from the daily diet, as they play important roles in the body and provide a number of health benefits.

There are several types of these fatty acids, but the three most important types are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is mainly found in plants, while DHA and EPA are primarily found in animal-based foods and algae.

The most common foods high in omega-3 fatty acids to include in your diet are fatty fish, fish oils, flaxseeds, chia seeds, flax oil, and walnuts, and if you do not consume many of these foods, it is advisable to take an omega-3 supplement, such as fish oil or algae oil.

Docosahexaenoic acid DHA
DHA is the most important omega-3 fatty acid for your body, as it is a key structural component of the brain, the retina of the eyes, and many other parts of the body.

It is primarily found in animal products such as fatty fish and fish oil, but meat, eggs, and dairy from grass-fed animals also tend to contain significant amounts.

Vegetarians and vegans often lack DHA and should take microalgae supplements to ensure they get enough of this omega-3.

Alpha-linolenic acid ALA
Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid, and the body primarily uses it for energy, but it can also be converted into biologically active forms of omega-3, EPA and DHA; however, this conversion process is inefficient, and only a small percentage of ALA is converted into active forms.

ALA is found in foods such as flaxseeds, flax oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.

Eicosapentaenoic acid EPA
Eicosapentaenoic acid (EPA) is mainly found in animal products, such as fatty fish and fish oil, but some microalgae also contain it. It has various functions in the body, and part of it can be converted into DHA.

Omega-3 fatty acids, particularly DHA, are vital for the brain and retina, and they are particularly important for pregnant and breastfeeding women, as they can affect the baby's health and intelligence.

Among the health benefits for adults, studies indicate that adequate omega-3 intake may protect against all kinds of diseases, including breast cancer, depression, ADHD, and various inflammatory diseases.

Omega-6 and omega-3
Omega-6 fatty acids also have important and similar functions in the body compared to omega-3s. For example, both are used to produce signaling molecules called eicosanoids, which have various functions related to inflammation and blood clotting.

However, omega-3s are anti-inflammatory, and scientists hypothesize that consuming too much omega-6 counteracts these beneficial effects. In the Western diet, omega-6 intake is very high compared to omega-3, so the current ratio is heavily skewed towards omega-6.

Maintaining a balance between these two fats may be important for optimal health, and while there is not enough evidence to prove that omega-6 is harmful, most health professionals agree that getting enough omega-3 is important for health.