New research indicates that about 76% of the global population does not consume recommended levels of long-chain omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The authors call the health benefits of these fatty acids “too important to ignore” and recommend clear, evidence-based public guidance and official policies on omega-3 intake, including advice on dietary sources and supplements like fish oil.
The review examined omega-3 intake recommendations from over 100 countries and found wide variation in guidance, which can confuse the public. The most frequent recommendation for adults is 250 mg per day of combined EPA and DHA, with an additional 100–200 mg of DHA commonly advised for pregnant people. The review appears in Nutrition Research Reviews (Cambridge University Press); the authors disclosed ties to companies in the supplement industry.
Why omega-3s matter
Omega-3s are essential fatty acids the body cannot make, so they must come from food or supplements. The main types are EPA, DHA, and alpha-linolenic acid (ALA). DHA is especially important for brain, skin, and eye health. Research shows omega-3s can improve heart health by lowering triglyceride levels and raising HDL (“good”) cholesterol, though evidence on other benefits is mixed.
Experts emphasize particular importance across the life course: pregnant and nursing people need omega-3s for fetal and infant brain development, and older adults may benefit because they face greater risk of conditions that omega-3s can help prevent.
Signs of low omega-3 levels
Possible symptoms of omega-3 deficiency include:
– Dry or irritated skin
– Dry eyes
– Joint pain
– Changes in hair texture
How to get omega-3s
Health and nutrition professionals agree the best approach is a balanced diet. Foods high in omega-3s include:
– Fatty fish (salmon, mackerel, herring, oysters)
– Fish oils (e.g., cod liver oil)
– Flax seeds and flaxseed oil
– Chia seeds
– Soybeans
– Walnuts
The American Heart Association recommends two servings of fatty fish per week.
Supplements: pros and cons
For people who cannot meet needs through diet, supplements such as fish oil or algal oil can be considered. However, experts caution that supplements are not regulated like medications, can cause side effects (nausea, diarrhea), and may increase bleeding risk—important for anyone on blood thinners. Some clinicians note the research does not consistently support that supplements effectively raise fatty acid status for everyone and prefer dietary sources. Others argue supplementation is often warranted given low dietary intake of fatty fish and high intake of omega-6 fats in many populations.
Recommended amounts
U.S. government guidance cited in the review lists daily omega-3 recommendations (total) as roughly 1,100 mg for adult females and 1,600 mg for adult males. During pregnancy, an extra ~300 mg combined EPA and DHA per day is recommended. Infants are recommended about 500 mg per day, with amounts increasing gradually to adult levels by age 14. Individual supplement needs depend on diet, blood levels, risk factors, and health goals.
Factors to consider before supplementing
Before starting supplements, consider:
– Whether dietary changes could meet needs
– Individual risk factors and safety (including medication interactions)
– Appropriate dosage, guided by circulatory levels if available
– The best type of supplement for personal needs
Conclusions
The review highlights widespread inadequate intake of EPA and DHA, inconsistent international recommendations, and the importance of omega-3s for brain, eye, skin, and heart health—especially in pregnancy, infancy, and older age. Experts recommend prioritizing dietary sources, using supplements when necessary, and weighing benefits against potential risks. Health authorities are urged to provide clear, consistent guidance to help populations meet recommended omega-3 intakes.
