Omega-3 (EPA & DHA)
Omega-3 fatty acids — particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are essential fats that play a crucial role in many aspects of health. They are structural components of brain and nerve tissue, influence inflammation pathways, and support heart and immune health.
Because our bodies cannot produce EPA or DHA in meaningful amounts, we rely on dietary intake. For those who don’t eat fish regularly, or who have higher demands due to lifestyle or health context, omega-3 supplements can provide additional support alongside a balanced diet.
What It Is
Omega-3 refers to a family of essential fatty acids that the body cannot make on its own. The two most studied forms are:
EPA (eicosapentaenoic acid) — known for its role in inflammation balance and mood support
DHA (docosahexaenoic acid) — essential for brain, nerve and eye function
These are found primarily in oily fish.
Plant sources contain ALA (alpha-linolenic acid), which the body must convert into EPA and DHA — a process that is often inefficient.
Omega-3 supplements usually contain a blend of EPA and DHA, or higher-EPA formulas depending on the intended purpose.
What It’s Used For
Omega-3 supplements are commonly used to support:
general inflammation balance
brain health and cognitive function
mood and emotional wellbeing
heart and cardiovascular health
skin health and moisture balance
joint comfort
eye health
overall wellbeing when dietary fish intake is low
People who avoid fish, follow plant-based diets or eat very small amounts of seafood often benefit most from supplementation.
What the Evidence Says
Research consistently shows that EPA and DHA:
play key roles in brain and nervous system function
support normal heart function
contribute to healthy inflammation regulation
may support mood in some individuals
help maintain normal blood triglyceride levels
are important for eye and skin health
Evidence also suggests:
most UK adults do not meet recommended omega-3 intake
EPA may be more influential for mood pathways
DHA is crucial during pregnancy and early development
people who regularly eat oily fish often have better omega-3 status
Supplements can be helpful, especially when dietary intake is insufficient.
When It Can Be Helpful
Omega-3 may be useful if you:
eat little or no oily fish
follow a vegetarian or vegan diet (algal oil is a good alternative)
experience dry skin or dry eyes
have a highly stressed lifestyle
have low mood or emotional fluctuations
have joint stiffness or discomfort
want to support cardiovascular health
are pregnant or breastfeeding (with appropriate product choice)
It can also be considered alongside dietary and lifestyle support when inflammation pathways appear active.
When Caution Is Needed
Omega-3 supplements are generally safe, but caution is needed if:
you take blood-thinning medication
you have a bleeding disorder
you are preparing for surgery
you are pregnant and using high-dose formulas (seek guidance)
you experience digestive upset with fish oils
you are allergic to fish or shellfish (algal oil may be an option)
GI discomfort or reflux can sometimes occur with lower-quality products.
Quality matters greatly — purified, sustainably sourced oils are preferable.
Why It’s Not Always the First Step
Omega-3 can be an excellent support, but it shouldn’t replace foundational approaches for mood, inflammation or cardiovascular health.
Before focusing on supplementation, it’s important to consider:
overall diet quality (especially including fibre and colourful plant foods)
stress and recovery patterns
movement and cardiovascular activity
sleep consistency
the types of fats eaten day-to-day
A balanced lifestyle helps the body utilise omega-3s far more effectively.
Nutrition Support
You can support omega-3 levels naturally through diet by including:
oily fish such as salmon, sardines, trout, mackerel and anchovies
flaxseeds and flaxseed oil
chia seeds
walnuts
hemp seeds
seaweed and algae (for plant-based EPA/DHA)
Other lifestyle factors can enhance omega-3 pathways, including:
a diet rich in colourful vegetables
minimising ultra-processed foods
regular movement
supporting gut health
Supplements can complement these foundations when intake is low or needs are higher.
If You’re Unsure Whether Omega-3 Is Right for You
If you’re unsure whether omega-3 supplementation might support your goals — or whether dietary changes would be enough — we can explore this together. Small adjustments to food choices often make a meaningful difference.
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