Omega-3 Essential: A Guide to Filling the Gap

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Omega-3 Fatty Acids EPA and DHA are nutrients found primarily in fatty fish like salmon. Dietary Omega-3 Supplements can help you reach the recommended levels of Omega-3 intake, including plant-based options.

Decades of diet culture have led many to believe that all fats are bad.

There are certainly some fats that should be avoided in your daily diet, such as saturated fats and trans fats, as these fats have no health benefit.

But there are also healthy fats that should be included in your diet, like polyunsaturated fatty acids that are essential to your overall health. These healthy fatty acids provide energy, help you absorb fat soluble vitamins, and support cell membrane structure, among other benefits.[1] 

A major source of the omega-3 fatty acids EPA and DHA is fish oil. While all marine sources contain EPA and DHA, fatty fish, like salmon, halibut, tuna and sardines are among the highest sources.

EPA and DHA help support a healthy heart, but over two-thirds of the United States adult population doesn't consume enough Omega-3 EPA and DHA in their diet.[2]^†

Thankfully, there are several easy ways to include more Omega-3 fatty acids in your daily routine, including dietary changes, tasty meals, and daily supplementation.

The Essential Nature of Omega-3 Fatty Acids

So, what are Omega-3 fatty acids, and why are they so important? Omega-3 fatty acids are a set of different acids, most prominently EPA and DHA. Let's get into it.

Understanding EPA and DHA: The Key Omega-3 Players

Long-chain polyunsaturated fats like omega-3 fatty acids are recognized as healthy fats that should be included in your diet.

Two of the most prominent Omega-3 Fatty Acids are EPA, Eicosapentaenoic Acid, and DHA, Docosahexaenoic Acid (you can see why we shorten their names!). EPA and DHA are incorporated into all cell membranes in the body, providing support for their structural integrity and fluidity, which is needed for proper communication between cells.[3]

These fatty acids support heart health. The body can convert another prominent fatty acid, ALA, or Alpha-Linolenic Acid, into EPA and DHA. However, the conversion rate is very low, so sources of EPA and DHA should be included in your diet or supplementation for heart health benefits.[3]^†

Why Most Americans Don't Get Enough Omega-3s

If these Omega-3 Fatty Acids are so important, why don't most Americans get enough of them? EPA and DHA are most prominently found in fatty fish and seafood, but Americans tend to eat far less seafood than recommended. In fact, 90% of Americans over 1 year old don't meet the dietary recommendations for seafood intake, which is at least 2 servings of fatty fish (such as tuna, salmon, sardines or anchovies) per week.[2]

It's no wonder there's a shortfall in these nutrients if we don't tend to eat the food they come in. If your diet doesn't tend to include fatty fish, including vegetarian and vegan diets, you may find yourself a part of that Omega-3 dietary shortfall.

Vegetarians looking to increase their intake of Omega-3 Fatty Acids may be interested in our Algae Omega-3 Softgels, with 100% plant-based Omega-3 (from algal oil).

Unlocking the Health Benefits of Omega-3s

So, we don't eat as much Omega-3-rich fatty fish as we should, so what? What are Fish Oil Benefits? What have Omega-3 Fatty Acids EPA and DHA ever done for us? Well, let me tell you.

Omega-3s and Heart Health^†

Omega-3s like those found in Nature Made^® Fish Oil Softgels can be a great addition to your daily heart supplement routine. Supportive but not conclusive research shows that consumption of EPA and DHA Omega-3 Fatty Acids may reduce the risk of coronary heart disease.^†

Omega-3 for Brain Health^†

You might wonder why some Fish Oil is considered a Brain Supplement. The Omega-3 DHA helps support a healthy brain. DHA is the Omega-3 Fatty Acid most prominently found in the brain, where it supports neurotransmission, cell membrane integrity, and membrane receptor function.[4]^†

Omega-3 for Mood^†

Our Extra Strength Omega-3†† From Fish Oil Softgels provide 2000 mg of Omega-3s to support a healthy mood, along with a healthy brain, heart, and eyes in a serving of two softgels.^†

Omega-3 for Eye Support^†

The Omega-3 Fatty Acid DHA is abundant in your eyes, where it helps with retinal function and vision.[5] Nature Made^® Burp-Less♦ Ultra Omega-3†† From Fish Oil Softgels provide 1000 mg of Omega-3s to help support your healthy eyes, brain, and heart.^†

Increasing Your Omega-3 Intake with Dietary Tweaks

So, what can you do to pull yourself out of the 68% of American adults who don't consume enough Omega-3 in their daily diets?[2] There are some easy steps to take.

Omega-3 Foods: Easy Dietary Changes

The first, and most obvious, step to take is by including foods rich in Omega-3s in your diet. This primarily includes fatty fish, like salmon, tuna, sardines, and anchovies, but those aren't the only options.

Shellfish like crab and shrimp, along with other seafood, provide EPA and DHA, though possibly not to the levels of fatty fish. Some milk is fortified with DHA so you can get a dose of it in your morning bowl of cereal.

Plant-based options tend to provide ALA, another Omega-3 Fatty Acid. The body can convert this acid into DHA and EPA, and it's found in food sources like flaxseeds, walnuts, and chia seeds.

Omega-3 Supplements: Filling the Gap for Health Support

If your diet doesn't include food sources of Omega-3 Fatty Acids, Fish Oil & Omega-3 Supplements can be a convenient way to help bridge that nutrient gap. The most common source of supplemental Omega-3 is Fish Oil, sourced from fatty fish, and available in many forms, including Mini Softgels.

That's not the only option, however. Krill Oil Softgels provide superior absorption◼ of Omega-3s and are sourced from tiny shellfish in the Antarctic Ocean, and Algae Oil and Flaxseed Oil also provide alternative sources. Check out this blog to see the similarities and differences when you compare Krill Oil vs. Fish Oil.^†

Fish Oil supplements are offered in several forms, including Fish Oil Gummies in delicious Orange with other natural flavors, along with Burp-Less♦ Softgels to reduce fishy burps.^†

Omega-3 Options for Vegetarians and Vegans

Vegetarians and Vegans looking to up their intake of Omega-3 Fatty Acids should look to plant-based sources of Omega-3s like flaxseed oil, walnuts, and chia seeds. These sources provide ALA.

ALA can be converted into EPA and DHA in the body. However, this conversion rate is limited.

Nature Made^® offers an Algae Omega-3 supplement, which provides a plant-based source of EPA and DHA, so no conversion from ALA is required. This makes it one of our best Omega-3 supplements for vegetarians.

Building a Well-Rounded Routine Beyond Omega-3s

Omega-3s may be important, but they're not all that’s needed to support your health and wellness. Lifestyle changes, including building a well-rounded routine with nutrient-dense foods and regular exercise, are essential to support your overall wellness.

One way to support your daily routine is by checking out Nature Made^®'s The Daily 4 Value Pack, a nutritionist-assembled pack of four daily supplements to form a solid grounding for your supplement routine.

Including Advanced Multivitamin Gummies for Adults, High Absorption Magnesium Glycinate Capsules, along with Digestive Probiotics Extra Strength‡ Gummies and Extra Strength Omega-3†† From Fish Oil Mini Softgels, The Daily 4 provides self-care nutrients to support your well-being.^†

Omega-3 Fatty Acids aren't just for fish; these essential fatty acids also help support your brain and eyes. Adding seafood, particularly fatty fish, to your diet is a simple way to increase your weekly nutrient intake.^†

A simple supplement plan like The Daily 4 can help you take charge of your nutrient intake with Omega-3s and other important nutrients.

Consult with your primary care provider when looking to start or change your supplement routine; they will be best equipped to help you determine the right approach for your individual needs.^†

††As ethyl esters

♦ Specially made to reduce fish odor and aftertaste, and fishy burps.

◼Superior omega-3 fatty acid (EPA + DHA) absorption compared to an equal amount of EPA + DHA from regular triglyceride fish oil.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Harvard Health Publishing. Know the facts about fats. Harvard Health. Published 2021. https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats

2. ‌USDA. Dietary Guidelines for Americans: 2020-2025. December 2020. Accessed on: October 22, 2024. https://www.dietaryguidelines.gov/sites/default/files/202103/Dietary_Guidelines_for_Americans-2020-2025.pdf

3. National Institute of Health. Office of Dietary Supplements - Omega-3 Fatty Acids. Nih.gov. Published February 15, 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

4. ‌Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99. Published 2016 Feb 17. doi:10.3390/nu8020099

5. Hodge W, Barnes D, Schachter HM, et al. Effects of Omega-3 Fatty Acids on Eye Health: Summary. 2005 Jul. In: AHRQ Evidence Report Summaries. Rockville (MD): Agency for Healthcare Research and Quality (US); 1998-2005. 117. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11888/