What is omega-3 and why is it needed?

Omega-3 polyunsaturated fatty acids are among the essential nutrients that the human body cannot synthesize on its own. This means they must regularly come from external sources through food or in the form of high-quality dietary supplements.

The main and most valuable sources of omega-3 are fatty wild-caught marine fish, such as salmon, mackerel, and sardines, as well as flaxseed oil and certain types of nuts. Regular consumption of these foods is critically important for the proper functioning of the cardiovascular system and maintaining brain health.

Within the omega-3 family, there are several key compounds that play different roles in the body. Eicosapentaenoic and docosahexaenoic acids are found directly in fish and seafood; they have high bioavailability and are immediately incorporated into metabolic processes.

Alpha-linolenic acid comes mainly from plant sources such as chia seeds, flaxseeds, and walnuts. The plant-based form of ALA must first be converted in the body into active forms, but this process is inefficient, so it can be difficult to fully meet the requirement using plant-based foods alone.