Omega-3 fatty acids in your diet – which products to choose if you rarely eat fish?

Omega-3 fatty acids are among the nutrients that are worth including in your daily diet. They are found in, among other things, fatty sea fish, select vegetable oils, nuts, and seeds. However, not all sources provide the same types of omega-3, which is why not only the amount of fat consumed is important, but also its composition.

If fish appear on your plate only occasionally, it is worth looking at other sources of omega-3 acids and checking when it might be helpful to consider supplementation. In this article, we explain how ALA, EPA, and DHA differ, which products are worth choosing, and what to pay attention to when buying a supplement.

What are omega-3 acids?

Omega-3 is a group of polyunsaturated fatty acids. In the context of a daily diet, three of them are most often mentioned:

• ALA (alpha-linolenic acid) – found primarily in plant products such as flaxseed, chia seeds, walnuts, and linseed oil.
• EPA (eicosapentaenoic acid) – found mainly in fish and seafood.
• DHA (docosahexaenoic acid) – its sources are primarily fatty sea fish, as well as oils derived from microalgae.

ALA is an essential fatty acid, which means that the body must obtain it from the diet. It can convert small amounts of ALA into EPA and DHA, but this process is limited. For this reason, plant sources are not equivalent to fish or microalgae oils in terms of providing EPA and DHA.

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Why should you include omega-3s in your diet?

Omega-3 acids perform various functions in the body. EPA and DHA are components of cell membranes, and DHA is particularly important for the proper functioning of the brain and vision.

According to approved health claims, DHA helps maintain normal brain function and normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA. EPA and DHA also contribute to the normal function of the heart with a combined intake of 250 mg per day.

However, this does not mean that everyone needs a supplement. First, it is worth reviewing your diet and assessing how often you consume products that are sources of specific omega-3 acids.

Which products contain the most omega-3?

The best choice depends on whether you want to increase your ALA intake or also provide your body with EPA and DHA.

Fatty sea fish

Salmon, sardines, herring, mackerel, and trout are examples of fish that can provide EPA and DHA. Their content depends, among other things, on the species, farming method, time of catch, and preparation.

It is worth including fish in your menu regularly, choosing different species and preparation methods. Baking, steaming, or stewing allow you to prepare them without having to add a large amount of fat.

If you do not eat fish, you do not have to give up on maintaining your omega-3 intake entirely. However, it is worth remembering that plant products primarily provide ALA.

Flaxseed and linseed oil

Flaxseed is a good plant source of ALA. You can add it to oatmeal, yogurt, smoothies, or salads. Ground seeds can be easier for the body to utilize than whole ones.

Linseed oil also contains ALA, but it is sensitive to light, temperature, and contact with air. It should be stored according to the information on the packaging, and if the manufacturer recommends cold use, do not use it for frying.

Walnuts

Walnuts are a convenient way to supplement your diet with ALA. They can serve as a snack or an addition to salads, oatmeal, and grain-based dishes. It is worth including them in your diet in portions tailored to your individual energy requirements.

Chia seeds and other plant sources

Chia seeds provide ALA and fiber. They can be added to smoothies, puddings, and oatmeal. Certain amounts of ALA are also found in rapeseed and soybean oil.

A variety of plant products is beneficial for your diet, but one should not assume that a serving of seeds or nuts will provide the same amount of EPA and DHA as fish.

How to ensure you get enough omega-3 if you don't eat fish?

If fish are not among your favorite products, a good starting point is to include plant sources of ALA in your menu. For example, you can add flaxseed to your breakfast, choose walnuts as a snack, and use rapeseed oil in your cooking.

If you are also interested in providing EPA and DHA, it is worth checking the ingredients of fortified products and supplements. Those on a plant-based diet may consider supplements containing microalgae oil, which can provide DHA and, depending on the product, also EPA.

It is also worth checking the range of vitamins and minerals in the Polaya store. Before choosing a specific product, check its ingredients and information about the EPA and DHA content — the name of the category alone does not mean that every preparation contains omega-3.

How to choose an omega-3 supplement?

Not every supplement described as fish oil or omega-3 provides the same amount of EPA and DHA. When comparing products, pay attention to a few issues.

1. EPA and DHA content

Check how many milligrams of EPA and DHA are in the serving recommended by the manufacturer. Information about the amount of total oil is not the same as information about the amount of EPA and DHA acids themselves.

2. Type of raw material

Supplements can be based on fish oil, cod liver oil, or microalgae oil. This is an important distinction, especially if you do not consume animal products. Cod liver oil may additionally provide vitamins A and D, so their amount should be taken into account in the total diet and other preparations used.

3. Serving and manufacturer's recommendations

Compare the amount of ingredients in the daily serving, not just in one capsule. Follow the instructions on the label and do not exceed the recommended dose without consulting a specialist.

4. Quality and storage

It is worth checking the manufacturer's information regarding the quality of the raw material, expiry date, and storage conditions. Fatty acids are susceptible to oxidation, so it is important to follow the recommendations regarding protecting the product from light, heat, and air.

If you are taking medication, have a chronic illness, are pregnant, or plan to give a supplement to a child, it is best to consult your doctor or pharmacist before choosing a product.

How much omega-3 do you need every day?

The requirement depends on the type of fatty acid, age, life stage, and overall diet. The European Food Safety Authority (EFSA) indicates a reference value for adults of 250 mg of EPA and DHA per day.

This value should not be treated as a universal dose of a supplement for everyone. It is a reference point for dietary intake, and the decision to supplement should take into account your diet, health status, and individual needs.

It is also worth remembering that ALA and EPA/DHA are not interchangeable one-for-one. Therefore, when assessing your diet, it is good to check both the consumption of plant products and the presence of fish or other sources of EPA and DHA.

Frequently asked questions about omega-3 acids

Can walnuts replace fish?

Walnuts provide ALA, which is a plant-based omega-3 acid. The body can convert it into EPA and DHA, but to a limited extent. Nuts are a valuable part of the diet, but they do not directly provide the same amount of EPA and DHA as fatty fish.

Can people on a vegan diet get DHA?

Yes. One of the solutions is supplements with microalgae oil. Before buying, you should check if the chosen preparation contains DHA, and if you are also interested in EPA — whether it includes that acid as well.

Should everyone take an omega-3 supplement?

No. Supplementation is not automatically necessary for everyone. First, it is worth assessing your diet and then matching any potential preparation to your actual needs. In case of doubt, it is worth asking a doctor or nutritionist for advice.

What should I look for on the label?

The most important information is the content of EPA and DHA in the daily serving, the type of oil, instructions for use and storage, and manufacturer warnings. The mere number of milligrams of oil in a capsule is not enough to compare preparations.

Summary

Omega-3 acids can be obtained from various products, but their source matters. Fatty sea fish provide EPA and DHA, while flaxseed, walnuts, and chia seeds are sources of ALA. If fish appear in your diet rarely or not at all, it is worth looking at the other components of your menu and considering whether an additional source of EPA and DHA is needed.

When choosing a supplement, the most important thing is to check the ingredients, the content of specific acids, and the manufacturer's recommendations. You can check the store's offer on the Polaya website and in the vitamins and minerals category. Before purchasing, verify the composition of a specific product to ensure it meets your needs.