Omega 3 are essential fatty acids that are important to our health. They are called essential because we need them in our diet to function properly. Every single one of our cell walls require omega 3s to uphold the structure, they’re also an important energy source. There are many different types of these omega 3 fatty acids, however the three most important ones for the human body are: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are primarily found in certain fish, while ALA can be easily found in plant sources, like seeds or nuts. Small amounts of EPA and DHA can also be converted from ALA.

Omega 3 can improve eye health

Since DHA is a major structural component of our eye retina, evidence suggests that people who don’t get enough Omega 3 are more prone to eye diseases.

Omega 3 may be good for skin health

DHA is also a structural component of our skin and is responsible for the health of our cell membranes. Healthy cell membranes translate to soft skin with little to no wrinkles. Our skin’s oil production and hydration is managed by EPA, which means it can reduce the risk of acne, as well as premature aging.

Omega 3 may improve sleep

Low levels of DHA have been linked to an insufficient production of the sleep hormone melatonin. This suggests that omega 3 might benefit healthy sleep. There are many more benefits associated with Omega 3, and as time progresses, there will surely be more and more scientific evidence supporting these claims.

DHA and EPA are mainly found in animal foods, predominantly in fatty fish (salmon, mackerel or sardines). However, as our diet drastically changed in the past 100 years or so, this is almost impossible to get the desired amount just from food. The approved health claim for Omega 3, suggested by the European Food Safety Authority (EFSA), for normal blood pressure is 3,000mg of EPA and DHA – this would require eating fish more than once, every single day. Apart from fish, you can find Omega 3 also in flax or chia seeds and walnuts. Due to its most common source, vegan and vegetarians often lack EPA and DHA, which is why it’s important they take supplements, such as microalgae.

Although there isn't a general consensus among experts, how much combined DHA and EPA adults should ideally take, leading health agencies, like the WHO (World Health Organization) suggest a minimum of 250- 500mg, especially during pregnancy. Given that not everyone would like to eat fish that often, and to be sure that you get the required amount of omega 3, taking a supplement seems like an easy option for anyone, but particularly pregnant women and vegans and vegetarians.