Known as essential fatty acids because they can’t be produced by the body, Omega 3 fatty acids are healthy fats that are known to influence and improve our body functions, reduce inflammation, and boost our immune systems.

But what are Omega 3 fatty acids, what do they do, and why do we need to supplement them?

The Recommended Dietary (Daily) Allowance (RDA) for Omega 3 fatty acids can only be consumed by following a healthy diet that’s rich in nutrients derived from:

• Marine-based oils from cold-water fatty fish like tuna, salmon, sardines, mackerel, herring, and other seafood
• Fortified dairy products, eggs, juices, infant milk formulas, and soy beverages
• Plant-based oils like flaxseed, canola, and soybean
• Nut/seed-based from consuming chia seeds, walnuts, and flaxseed
• Omega 3 dietary supplements

While no single source of Omega 3 can fully satisfy your body’s requirements, it is important to note that your body needs high-quality elements from all five of these dietary fatty acid sources to function properly.

What Are Omega 3 Fatty Acids?

There are three main Omega 3 fatty acids:

• Alpha-Linolenic Acid (ALA)
• Eicosapentaenoic Acid (EPA), and
• Docosahexaenoic Acid (DHA).

ALA is found mainly in plant-based and nut/seed-based oils, DHA and EPA are found in marine-based oils (and other seafood).

Omega 3 fatty acids are vitally important to the health and well-being of every cell in your body, and are especially beneficial to the brain, sperm cells, eyes, heart, lungs, blood vessels, immune system, hormones, and gut.

How Much Omega 3s Do I Need?

The RDA for Omega 3 fatty acids has yet to be determined for DHA and EPA, while the RDA for ALA depends on your age, gender, and activity levels.

It is interesting to note that the highest RDA for ALA – requiring a whopping 1.6 g daily – is reserved for male teens between the ages of 14 and 18, as well as men aged 18+. Pregnant women and teens require an RDA of a little less (1.4 g) and breastfeeding women and teens require only 1.3 g daily of ALA.

Am I Getting Enough Omega 3 Fatty Acids?

Most people get a good-enough amount of ALA from foods and oils, but because the average Western diet is not fish- or seafood-based, only trace amounts of EPA and DHA are found in most diets.

What Is An Omega 3 Deficiency?

You’ll know almost immediately if you have an Omega 3 deficiency; symptoms range from rough or scaly skin to swollen, red, and itchy rashes. While an Omega 3 deficiency is uncommon in healthy diets these days, more and more people are discovering that adding Omega 3 supplements to their diet actually enhances their skin’s elasticity, while also promoting softer, smoother, younger-looking skin.

How To Supplement Omega 3s

1. Eat a balanced diet from all of the 5 food groups, where possible. The 5 food groups are fruits, vegetables, grains, proteins, and dairy
2. Lead a healthy and active lifestyle that includes regular medical check-ups (even when you’re not sick)
3. Get enough rest. Learn to take care of yourself first (because you seriously can’t pour from an empty cup) and the well-being of those who love you will naturally be enhanced
4. Supplement your dietary deficiencies with high-quality dietary supplements.