Protein & fats
Omega-3 fatty acids
Omega-3 fatty acids are a family of polyunsaturated fats. The main forms include ALA, EPA and DHA, which come from different dietary sources.
Omega-3 refers to a family of fatty acids, rather than a single substance. The name describes their chemical structure: the first double bond starts at the third carbon atom when counted from the omega end of the chain. Alpha-linolenic acid (ALA) is essential, meaning your body cannot make it and you need to obtain it from food. Sources include flaxseed oil, rapeseed oil and walnuts. The long-chain omega-3 fatty acids EPA and DHA occur mainly in oily fish such as herring, mackerel and salmon; certain microalgae also provide them. Your body can convert ALA into EPA and DHA, but only to a limited extent, so these forms are not fully interchangeable. Omega-3 fatty acids are components of cell membranes, among other roles.
What are omega-3 fatty acids?
Omega-3 fatty acids are a family of polyunsaturated fatty acids. The main forms include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA is essential: your body cannot make it, so you need to get it from your diet. It is found, for example, in linseed oil, rapeseed oil and walnuts. EPA and DHA are found mainly in oily fish such as herring, mackerel and salmon; some microalgae also provide them.
Your body can convert ALA into EPA and DHA, but only to a limited extent. The different forms are therefore not interchangeable in any amount.
What is known about their effects?
A total daily intake of 250 mg of EPA and DHA contributes to normal heart function. This is an authorised EU health claim for foods that meet the required conditions. It does not mean that omega-3 supplements prevent heart attacks.
A daily intake of 250 mg of DHA contributes to the maintenance of normal brain function and normal vision. These authorised claims also apply only to foods that meet the relevant conditions. They do not promise improved memory or intelligence, or claim to treat vision problems.
DHA is also a component of membrane lipids in nervous tissue and the retina. This structural role alone does not prove that DHA supplements improve memory or mental performance. For infants over six months and children up to two years, EFSA derives an adequate intake of 100 mg DHA per day from its effect on visual function. This is not a treatment dose and does not mean every child needs a supplement.
How nutrition works
Cardiovascular health
EPA and DHA contribute to normal heart function. [1]
Blood pressure
EPA and DHA can lower blood pressure in a dose-dependent manner. [1]
Cell membrane
DHA is a component of membrane lipids in nervous tissue and the retina. [2]
Vision
DHA supports visual function in infants older than six months and children up to two years. [2]
Statements & evidence
Omega-3 fatty acids are a group of fatty acids that includes alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). [3]
ALA is essential, so you need to obtain it from your diet. Your body can convert it into EPA and DHA, but conversion is limited. Findings about EPA and DHA therefore cannot simply be applied to the same amount of ALA.
EPA and DHA contribute to the normal function of the heart. [4][1]
The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA combined. The authorised claim may only be used for foods meeting its prescribed conditions. It does not mean that omega-3 supplements prevent heart attacks.
DHA contributes to the maintenance of normal brain function. [4]
The beneficial effect is obtained with a daily intake of 250 mg of DHA. This claim concerns DHA and may only be used for foods meeting its prescribed conditions. It does not promise that supplements improve memory or intelligence.
DHA contributes to the maintenance of normal vision. [4]
The beneficial effect is obtained with a daily intake of 250 mg of DHA. The authorised claim may only be used for foods meeting its prescribed conditions. It concerns maintaining normal vision, not treating eye disease.
Higher long-chain omega-3 intake may offer small benefits for some cardiovascular outcomes in adults. This does not establish blanket protection from omega-3 supplements. [2]
An analysis of randomised trials summarised by EFSA found small reductions in selected coronary events and mortality outcomes. Certainty ranged from moderate to low depending on the outcome. Supporting normal heart function is not the same as demonstrating prevention of cardiovascular disease.
Safety information
Upper level
No established upper limit does not mean unlimited intake is safe
In 2012, EFSA could not establish a tolerable upper intake level for EPA, DHA or DPA, individually or combined. This does not mean that arbitrarily high intakes are safe. [1]
Upper level · Adults
5 g of EPA plus DHA is not a recommended dose
In 2012, EFSA concluded that supplemental intakes of up to 5 g of EPA plus DHA daily did not raise safety concerns in adults. This was neither a recommended dose nor a formal upper intake level, and it does not guarantee safety for every product or person. The amount refers to EPA and DHA combined, not the total amount of fish oil. [1]
Caution · Children and adolescents (1–17 years)
The adult assessment does not apply to children
Do not apply the assessed adult amount of up to 5 g of EPA plus DHA daily to children and adolescents. EFSA’s statement about healthy children concerned observed intakes from food and does not establish the safety of high-dose supplements. [1]
Interaction
Seek advice about high-dose supplements when taking medicines that affect clotting
If you take medicines that affect blood clotting, discuss high-dose omega-3 supplements with your doctor or pharmacist. Although EFSA’s 2012 assessment found no increase in bleeding episodes at the assessed intakes, it does not guarantee the safety of every combination with medicines. [1]
Found in
- Eggs0.11 gper 100 g[6]
- Lentils0.21 gper 100 g[7]
- Rolled oats0.065 gper 100 g[8]
- Pumpkin seeds0.12 gper 100 g[9]
- Salmon1.82 gper 100 g[10]
- Spinach0.14 gper 100 g[11]
- Yoghurt0.011 gper 100 g[12]
- Apples0.005 gper 100 g[13]
- Chia seeds17.8 gper 100 g[14]
- Chickpeas0.1 gper 100 g[15]
- Potatoes0.018 gper 100 g[16]
- Quinoa0.13 gper 100 g[17]
- Tofu0.55 gper 100 g[18]
- Tuna2.08 gper 100 g[19]
- Walnuts7.5 gper 100 g[20]
Frequently asked questions
Which omega-3 fatty acids are there?
The main types include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Do I need to get ALA from my diet?
Yes. ALA is essential and must come from your diet. The body’s conversion of ALA to EPA and DHA is limited.
What role do EPA and DHA play in heart function?
EPA and DHA contribute to normal heart function.
Which functions are associated with DHA?
DHA contributes to the maintenance of normal brain function and normal vision.
More entries
Protein
Protein is an energy-providing nutrient made from amino acids. Your body needs these building blocks for the growth and maintenance of its tissues.
Sources
- 01European Food Safety Authority · 2012EFSA assesses safety of long-chain omega-3 fatty acidsOpen source
- 02European Food Safety Authority · 2022EFSA scientific opinion, document 7259 (descriptive label)Open source
- 03EFSA Journal · 2010Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolDOI 10.2903/j.efsa.2010.1461
- 04European Commission · 2012Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and healthOpen source
- 05European Food Safety Authority · 2017Dietary Reference Values for nutrients: Summary reportOpen source
- 06ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Egg, raw (CIQUAL 22000)Open source
- 07ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Lentil, dried (average) (CIQUAL 20359)Open source
- 08ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Oat flakes (CIQUAL 32140)Open source
- 09ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Pumpkin and squash, seed, dried (CIQUAL 15064)Open source
- 10ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Salmon, raw, farmed (CIQUAL 26036)Open source
- 11ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Spinach, raw (CIQUAL 20059)Open source
- 12ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Yogurt or fermented milk, plain (CIQUAL 19593)Open source
- 13ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Apple, flesh and skin, raw (CIQUAL 13039)Open source
- 14ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chia, seed, dried (CIQUAL 15047)Open source
- 15ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chick pea, dried (CIQUAL 20516)Open source
- 16ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Potato, peeled, raw (CIQUAL 4008)Open source
- 17ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Quinoa, raw (CIQUAL 9340)Open source
- 18ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tofu, plain, prepacked (CIQUAL 20904)Open source
- 19ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tuna, raw (CIQUAL 26053)Open source
- 20ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Walnut, kernel, dried (CIQUAL 15005)Open source