Unlocking the Power of Omega-3s

From brain health to inflammation control: why these essential fats matter more than you think

Last week, we discussed how fat has had a bad rap and that when most people think about it, they think about how to avoid it. But essential fat is called essential for a reason: our bodies can’t make it, and it’s vital for countless functions. Where many people get confused is in knowing which types of fat the body actually needs. Grouping all fats into the same category is like lumping a bicycle, a sports car, and an eighteen-wheeler together just because they all have wheels. Technically true, but nutritionally misleading.

All fats share the same basic building blocks (carbon, hydrogen, and oxygen arranged into chains), but subtle differences in chain length and the placement of double bonds change how they behave in your body. Some fats nourish your brain and fight inflammation, while others promote disease and metabolic dysfunction. Omega-3 fatty acids belong to the polyunsaturated fat family, and their unique chemical structure and biological role put them in a class of their own.

Not All Fats Are Created Equal

Monounsaturated fats, found in foods like olive oil, avocado, and almonds, are well known for supporting heart health and stabilizing blood sugar. Saturated fats, from sources such as coconut oil and grass-fed butter, are more heat-stable and play roles in hormone production and cell integrity. At the opposite end of the spectrum are trans fats and industrially hydrogenated oils which have no safe level of consumption.

Polyunsaturated fats are a broader category that includes both Omega-3 and Omega-6 fatty acids. Both are essential, but the balance between them is crucial. Modern diets tend to be overloaded with Omega-6s, which, in excess, can drive inflammation. Omega-3s help correct this imbalance, offering wide-ranging benefits from the cellular level up.

The Three Omega-3 Forms

Omega-3 fatty acids come in three main forms. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found primarily in marine sources like fatty fish, krill, and algae. EPA is best known for its potent anti-inflammatory effects, while DHA is a structural powerhouse for your brain, eyes, and nervous system. The third form, ALA (alpha-linolenic acid), comes from plants such as flaxseeds, chia seeds, hemp, walnuts, and leafy greens. Your body can convert ALA into EPA and DHA, but the process is often inefficient, especially in men and as we age. Women tend to convert ALA more effectively, possibly due to estrogen, but this advantage may diminish after menopause.

Why Omega-3s Matter So Much

Omega-3s influence nearly every system in the body. In the brain, DHA keeps cell membranes fluid and functional, supports neurotransmitter balance, and contributes to helping grow and protect neurons. EPA and DHA together reduce chronic, low-grade inflammation, an underlying factor in cardiovascular disease, arthritis, and autoimmune disorders. They also strengthen cell membranes throughout the body, improving nutrient absorption, waste removal, and cell-to-cell communication.

To make the point a bit more, breastmilk is loaded with omega-3s as ALA, EPA, and DHA and is vital for the baby's incredible demand to support their growing brain and body. Beyond that, Omega-3s continue to play a role in hormone production, adrenal function, blood sugar regulation, and triglyceride control of humans at all ages. They are foundational nutrients, and without them, health suffers.

Like the essential amino acids in protein, Omega-3 fatty acids must come from your diet because your body cannot produce them. When intake is too low, symptoms can appear gradually: brain fog, memory lapses, dry skin, brittle hair, low mood, and joint pain. Over time, deficiencies raise the risk of serious conditions ranging from cardiovascular disease to neurodegenerative disorders.

It's estimated that more than 90% of Americans are deficient in proper levels of Omega-3, as the modern western diet often delivers an Omega-6 to Omega-3 ratio of 12:1 or even 40:1, when the ideal range is closer to 1:1 or 2.5:1. Processed foods, industrial seed oils, and grain-fed animal products tip the scales heavily toward Omega-6. Even people who try to eat healthfully may fall short if they avoid fish or have digestive or absorption issues. In addition to increasing omega-3 in the diet, also decreasing sources of Omega-6 is a wise strategy.

How Much You Need—and How to Get It

For most people, two to three servings of small fatty fish per week, such as, wild salmon, sardines, or mackerel provides a healthy baseline. The smaller, shorter-lived fish are less likely to contain heavy metals like mercury. Select fish that have been wild caught as opposed to farmed for a better nutrition profile.

If fish isn’t part of your regular diet, you can turn to other whole food sources. Flax, chia, hemp, walnuts, pasture-raised eggs and grass-fed animal products all contain Omega-3s, though the plant-based ALA they provide still needs to be converted to EPA and DHA and that ability isn't universal to all people and circumstances. Algae-based supplements are a strong option for those who don’t eat seafood, and krill oil offers a highly absorbable phospholipid form of EPA and DHA.

Quality matters. Polyunsaturated fats are delicate and prone to oxidation, so oils like flax or hemp should be stored in the refrigerator and never used for cooking. Supplements should be tested for purity, and protected from light and heat.

Therapeutic doses over 2 grams are often used to correct high triglyceride levels and insufficient evidence exists to product an estimated average requirement. 

The Bottom Line

Omega-3 fatty acids are not just another nutrient on the checklist, they are essential metabolic fuel, brain protectors, and inflammation fighters. Whether you enjoy salmon and sardines, sprinkle chia seeds into your breakfast, or rely on a quality algae or fish oil supplement, the key is to embrace them. The wide variety of foods and the various quantities of Omega-3s in each source underscores the importance of dietary variety. 

Your brain, heart, and metabolism will thank you for it, not just today, but for decades to come.