Can I get enough omega-3 from flaxseed?

Not enough DHA. ALA from flaxseed converts poorly to DHA (< 0.5%). Vegans should supplement with algal oil for adequate DHA.

How much omega-3 should I take per day?

For general health: 1–2g combined EPA+DHA. For triglyceride lowering: 2–4g/day (prescription dose). For depression: 1–2g EPA-dominant formulas.

Does fish oil go rancid?

Yes. Rancid fish oil produces harmful aldehydes. Store in refrigerator, check for fishy or paint-like smell, and choose products with a recent production date.

Is krill oil better than fish oil?

Krill oil's EPA/DHA are in phospholipid form — possibly better absorbed. But the dose per capsule is typically lower, and it's more expensive. Evidence of superiority is not conclusive.

What vegan foods contain DHA?

Only algae and algal-oil products. Seaweed (wakame, nori) contains very small amounts. The most reliable vegan DHA source is algal oil supplements.

Omega-3 Fatty Acids: Complete Guide to EPA, DHA, and ALA

Q: How much omega-3 should I take per day?

For general health: 1–2g combined EPA+DHA. For triglyceride lowering: 2–4g/day (prescription dose). For depression: 1–2g EPA-dominant formulas.

Q: Does fish oil go rancid?

Yes. Rancid fish oil produces harmful aldehydes. Store in refrigerator, check for fishy or paint-like smell, and choose products with a recent production date.

Q: Is krill oil better than fish oil?

Krill oil's EPA/DHA are in phospholipid form — possibly better absorbed. But the dose per capsule is typically lower, and it's more expensive. Evidence of superiority is not conclusive.

Q: What vegan foods contain DHA?

Only algae and algal-oil products. Seaweed (wakame, nori) contains very small amounts. The most reliable vegan DHA source is algal oil supplements.

The Three Omega-3 Fatty Acids

ALA (alpha-linolenic acid): plant-derived, found in flaxseeds, chia seeds, walnuts. Essential — body cannot make it. But only 5–10% converts to EPA and < 0.5% to DHA. EPA (eicosapentaenoic acid): marine-sourced, primary anti-inflammatory. DHA (docosahexaenoic acid): marine-sourced, critical for brain structure (60% of brain fat is DHA), retina, sperm.

Why Omega-3:Omega-6 Ratio Matters

Modern Western diets have an omega-6 to omega-3 ratio of 15:1 to 20:1. Optimal is believed to be 4:1. Both use the same delta-6-desaturase enzyme — so excess omega-6 blocks omega-3 conversion. The shift to vegetable oils and processed food since 1960 has driven this imbalance.

Health Benefits Backed by Evidence

Triglyceride reduction: EPA+DHA at 2–4g/day reduces triglycerides by 20–30% (well-established). Anti-inflammatory: reduces CRP, IL-6, TNF-alpha. Heart: reduces heart attack risk in specific populations (Reduce-IT trial: icosapentaenoic acid at 4g/day). Brain: DHA supplementation during pregnancy improves infant cognitive development. Depression: EPA (not DHA) has the most consistent antidepressant evidence.

Best Food Sources

Atlantic salmon (100g cooked): EPA 0.6g + DHA 1.8g. Mackerel: EPA 1.4g + DHA 2.0g. Sardines: EPA 0.9g + DHA 1.0g. Herring: EPA 1.0g + DHA 1.1g. Algal oil (vegan): EPA 0.1g + DHA 0.4g per serving.

How to Choose Fish Oil

Look for triglyceride form (better absorbed than ethyl ester). Combined EPA+DHA is what matters — not total fish oil weight. 1g total fish oil may only contain 300–500 mg EPA+DHA. Enteric coating reduces fishy burps. Third-party tested for mercury, PCBs, oxidation (look for IFOS certification).

For Vegans: Algal Oil

Algal oil is the direct source that fish consume — fish don't make DHA, they accumulate it from algae. Algal oil provides the same EPA and DHA as fish oil without the marine supply chain concerns. More sustainable and suitable for vegans.