What are the benefits of omega-3?

Omega-3 fatty acids support heart health and may also help lower the risk of cancer, cognitive disease and eye disease.

A lack of omega-3s can present itself in the form of dry skin and brittle hair. Studies have also shown a connection to mood – omega-3s have anti-inflammatory properties that may alleviate depression.

The Dietary Guidelines for Americans recommends at least 8 ounces of seafood per week for adults consuming a 2,000-calorie diet.

Pregnant or breastfeeding individuals are advised to consume between 8 and 12 ounces of low-mercury fish per week for developmental benefits for the baby.



One serving is about 4 ounces of fish. Fish is the most common source of omega-3s – salmon and tuna are tried-and-true favorites, but Expert recommends trying out herring, sardines and anchovies too.

You can also get some from leafy vegetables, vegetable oils, nuts, flax seeds and flaxseed oil.

For non-fish eaters, check out an algae oil supplement, which is where even the fish get their omega-3 content.