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Everything you need to know about omega 3 fatty acids

28. 04. 2026
3 mins
28. 04. 2026
3 mins
Table of Contents

Everything You Need to Know About Omega-3 Fatty Acids

Omega-3 fatty acids are a group of long-chain polyunsaturated fatty acids that play a crucial role in maintaining human homeostasis. Humans lack the enzymes needed to form ω-3 double bonds, so omega-3 fatty acids are considered essential and must be obtained through diet.

Namirnice s omega-3 masnim kiselinama, losos, avokado, orašasti plodovi itd.They are naturally found mainly in fatty fish and plant sources, including flaxseed oil, chia seeds, and walnuts. While alpha-linolenic acid (ALA) is found in plants (seeds, nuts, and plant oils), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in algae and fish, including the liver of lean “white” fish (e.g., cod, halibut) and the whole body of fatty “blue” fish (e.g., salmon, herring, tuna).

Because these nutrients are essential, adequate intake is critical for health benefits. Dietary reference values recommend:

  • Infants (>7 months) and children (up to 1 year): 100 mg DHA daily

  • Children aged 2 years and older and adults: 250 mg DHA + EPA daily

  • Pregnant and breastfeeding women: an additional 100–200 mg DHA daily

Unfortunately, modern diets are often deficient in many valuable nutrients, including omega-3 fatty acids. Observational studies before widespread use of lipid-lowering medications have found associations between higher dietary omega-3 intake and reduced cardiovascular disease (CVD) risk in various populations.

Globally, more than 45,000 scientific publications have addressed these nutrients, with 4,000 human studies providing clear evidence of the benefits of EPA and DHA for heart, brain, eye, and other organ health.

Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids provide diverse and well-documented benefits:

  1. Cardiovascular Health
    Omega-3s positively affect lipid metabolism and vascular deposition, reducing cardiovascular risk. The GISSI-P study (1999) showed that post-myocardial infarction patients taking 1 g/day of omega-3 fatty acids had a significant reduction in major adverse cardiovascular events (MACE).

  2. Brain Function
    Omega-3s are structural and functional components of the brain, supporting cognitive functions and protecting against degenerative neurological diseases.

  3. Immune System Support
    They influence immune cells through anti-inflammatory effects in both pathogenic and autoimmune processes.

  4. Pregnancy and Early Life
    Adequate omega-3 intake supports fetal brain and retinal development and may reduce premature births. During breastfeeding, omega-3s may decrease allergy risk in infants.

Key Considerations When Choosing Omega-3 Products

Source and Form

  • Fish oil naturally occurs as triglycerides.

  • Processing often converts these to ethyl esters to increase EPA and DHA concentrations.

  • However, triglyceride forms have higher bioavailability and are more stable, less prone to oxidation, which is critical for product quality and storage.

Dosage

The health effects of fish oil are linked to the EPA and DHA content, not the total oil. For example, EPA DHA 1000 contains 1000 mg EPA + DHA per capsule.

  • American Heart Association (AHA) recommends 2–4 g/day of EPA + DHA for individuals with elevated triglycerides.

  • Meta-analyses show daily intake of 250–1000 mg EPA + DHA is effective for cardiovascular health. Current research suggests a minimum of 500 mg/day and ideally 1000 mg/day.

EFSA recommendations:

  • Blood pressure: 3–4 g EPA + DHA/day to maintain normal levels

  • Triglycerides: 2–4 g EPA + DHA/day

  • Pregnancy/breastfeeding: ≥700 mg EPA+DHA/day, with ≥300 mg DHA

Effects on Blood Pressure and Triglycerides

  • Blood pressure is the force of circulating blood against vessel walls. Hypertension (>140/90 mmHg) can damage arteries.

  • Triglycerides originate from food or are synthesized from energy sources like carbohydrates. Excess calories are converted to triglycerides and stored in fat tissue.

High doses (2–4 g/day) of EPA and DHA reduce serum triglycerides in people with both normal and elevated lipid levels. The effect depends on dosage and baseline triglycerides:

  • Harris (1997) reported average reductions of 35% in hypertriglyceridemic individuals and 24% in those with <2 mmol/L triglycerides.

  • Meta-analysis by Balk et al. (2006) showed an average 27% reduction.

Mechanisms: Inhibition of triglyceride synthesis, stimulation of fatty acid beta-oxidation, and increased lipoprotein lipase activity.

References

  • Sherratt, S.C.R., et al. Do patients benefit from omega-3 fatty acids? Cardiovascular Research. 2023; 119(18): 2884–2901.

  • He, K., et al. Accumulated evidence on fish consumption and coronary heart disease mortality. Circulation. 2004; 109: 2705–2711.

  • Hitl, M., et al. Knowledge and Consumption Patterns of Omega-3 Fatty Acids Among the Central Balkan Population. Nutrients. 2025; 17(1):122.

  • EFSA. EPA, DHA and DPA related health claims. https://www.efsa.europa.eu/en/efsajournal/pub/1263

  • Sullivan Ritter, J.C., et al. Oxidation rates of triacylglycerol and ethyl ester fish oils. Journal of the American Oil Chemists' Society. 2015; 92(4):561–569.