Omega-3 Fatty Acids
The brain's building blocks. Omega-3s are essential fats you must get from diet. They control inflammation, build brain cells, and affect nearly every aspect of health.
🐟 The Three Omega-3s
ALA (Plant)
Alpha-linolenic acid. Found in flax, chia, walnuts. Must be converted to EPA/DHA—conversion is very poor (2-10%).
EPA (Marine)
Eicosapentaenoic acid. Anti-inflammatory powerhouse. Produces resolvins and protectins. Found in fatty fish.
DHA (Marine)
Docosahexaenoic acid. Structural component of brain and retina. Essential for development and cognition. Fatty fish and algae.
EPA and DHA are the forms your body actually uses. Marine sources are far superior to plant sources.
⚠️ The Omega-6:Omega-3 Ratio Problem
Modern diets are massively skewed toward inflammatory omega-6:
Ancestral Diet
Omega-6 to omega-3 ratio. Balanced. Low inflammation.
Modern Western Diet
Massively tilted toward omega-6. Drives chronic inflammation.
Sources of excess omega-6: vegetable oils (soy, corn, canola), processed foods, grain-fed meat.
⚡ What Omega-3s Do
Reduce Inflammation
EPA produces resolvins that actively resolve inflammation
Brain Function
DHA is critical for neuron structure and communication
Cell Membranes
Make membranes more fluid and functional
Heart Health
Reduce triglycerides, support cardiac rhythm
Mood Support
Low omega-3 linked to depression and anxiety
Eye Health
DHA concentrated in retina, critical for vision
🔻 Signs of Omega-3 Deficiency
- • Dry, flaky skin
- • Brittle nails
- • Dry eyes
- • Depression/anxiety
- • Poor concentration
- • Memory issues
- • Joint pain/stiffness
- • Chronic inflammation
- • Slow wound healing
✅ Best Sources
Marine (EPA + DHA)
- • Wild salmon
- • Sardines, mackerel, anchovies
- • Herring
- • Fish roe (very high DHA)
- • Algae oil (vegan source)
Plant (ALA only)
- • Flaxseeds
- • Chia seeds
- • Walnuts
- • Hemp seeds
Note: Conversion to EPA/DHA is very poor. These won't replace marine sources.
💊 Supplementation
Fish Oil
Most common. Look for high EPA+DHA content, third-party tested for purity.
Krill Oil
Phospholipid form, better absorption. Also contains astaxanthin.
Algae Oil
Vegan source of DHA (some include EPA). No fish contaminants.
Typical dose: 1-3g combined EPA+DHA daily. Higher doses for therapeutic effects. Take with food.
Metabolic Connections
Inflammation
Omega-3s produce anti-inflammatory resolvins and protectins
Brain Health
DHA makes up 20% of brain fatty acids
Anxiety
Low omega-3 strongly associated with anxiety and depression
Vitamin D
Both are often deficient together
Omega-6
Balance between omega-6 and omega-3 matters
Cardiovascular
Omega-3s reduce triglycerides and support heart health