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Omega-3 fatty acids are a group of polyunsaturated fats that are essential for human health. The body cannot produce these fats on its own, so they must be obtained through diet. The most well-known omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are primarily found in fatty fish, and ALA (alpha-linolenic acid), found in plant-based sources like flaxseeds, chia seeds, and walnuts.

Omega-3 fatty acids play a crucial role in various bodily functions. They are important components of cell membranes, influencing their structure and fluidity. They are also involved in the production of molecules that regulate inflammation and blood clotting. Research suggests that adequate intake of omega-3s may contribute to cardiovascular health by helping to lower blood pressure, reduce triglycerides, and decrease the risk of arrhythmias. Furthermore, DHA is a major structural component of the brain and retina, highlighting its importance for cognitive function and vision, particularly during development.

Deficiency in omega-3 fatty acids can be associated with various health issues, although definitive causal links are still being researched. Common dietary sources of EPA and DHA include salmon, mackerel, herring, and sardines. ALA is converted to EPA and DHA in the body, but this conversion is often inefficient. Therefore, for optimal intake of EPA and DHA, direct consumption from marine sources or supplements is often recommended. The recommended daily intake of omega-3 fatty acids can vary depending on age, health status, and individual needs.