Nutrient Spotlight: Omega 3

Your brain is made up of 60% fat and a significant portion of that percentage are omega 3 fatty acids. You guessed it, today's nutrient spotlight is all about omega 3. There are three major omega 3s: Alpha Linolenic Acid, Eicosapentaenoic Acid and Docosahexaenoic Acid. They each play important roles in maintaining brain health, heart health and regulating inflammation. From fetal brain development, to sharper memory in midlife and mood resilience during stress, omega-3s are key orchestrators of cognitive vitality.

What are Omega 3s?

Omega 3s are part of a family of polyunsaturated fatty acids. They share this family tree with Omega 6s. While both are important, their biological functions maintain significant differences. Namely, Omega 3s are anti-inflammatory while Omega 6s are pro-inflammatory. Before you sound the alarm bells, the key is not to choose one over the other, but instead to maintain a balance. Most western diets tend to consist more heavily of Omega 6s leaving Omega 3 intake on the sideline. This imbalance can fuel chronic inflammation, mood shifts, and even cognitive decline.

Omega 3s (and omega 6s) get their name from their chemical structure. I hate to get too "sciencey" on you, but bear with me. Like all fatty acids, omega 3s have a long chain of carbons. Along this carbon chain are hydrogen atoms. Unlike saturated fats, where each carbon in the chain is covalently bonded to a hydrogen atom, unsaturated fats, like omega threes have a few carbons that are not fully saturated with hydrogens. Instead some carbons have double bonds between them. The "poly" in poly unsaturated fatty acids comes from the fact that there are two or more double bonds in the carbon chain (see image below for further clarity). You might have heard about monounsaturated fats. These have only one (mono) double bond in their chain.

A very simplified image illustrating the structural difference between saturated and unsaturated fats. Note the double bond in the unsaturated fat image on the right. To be polyunsaturated, there needs to be 2 or more double bonds in the chain.

As a result of the presence of these double bonds, the carbons are not fully saturated with hydrogen atoms. Thus the term, unsaturated fat. The beginning end of the fatty acid carbon chain is called the "omega end". To determine the type of PUFA, we count starting from the first carbon (from the omega end) in the chain until we arrive at the first double bond. This means that for Omega 3s, the first double bond lies at carbon number three, counting from the Omega end.

Example of an Omega 3 chemical structure. Image adapted from Gupta et. al 2020

Okay enough Chemistry, let's zoom out a bit.

Benefits of Omega 3s

Cognitive Function

Omega-3s are foundational to brain health, acting as both architects and protectors of your neural network. Docosahexaenoic acid (DHA), one of the most critical omega-3s, is a structural component of brain cell membranes. It helps maintain membrane fluidity, which is essential for efficient communication between neurons. Think of DHA as the scaffolding that keeps your brain agile, responsive and resilient. Eicosapentaenoic acid (EPA), while less abundant in the brain, plays a powerful regulatory role, dampening inflammation, modulating neurotransmitter activity and supporting emotional balance.

Together, DHA and EPA influence everything from memory formation and learning, to mood regulation and stress resilience. Studies have linked higher omega-3 intake to improved attention span, reduced symptoms of depression and anxiety and slower cognitive decline with aging. In fact, low levels of DHA have been associated with increased risk of neurodegenerative diseases like Alzheimer’s. For developing brains, omega-3s are non-negotiable. They support visual acuity, language development and behavioral regulation in infants and children.

Omega-3s don’t just nourish your brain, they shape how it grows, adapts and ages. Whether you're studying for an upcoming exam or planning your next meal, these fats deserve a starring role in your cognitive toolkit.

Cardioprotective

EPA and DHA are powerful allies in cardiovascular health. They help lower triglycerides, which when elevated in the blood, can lead to clogged arteries (a major red flag for cardiovascular health). DHA and EPA work to prevent this by reducing their production in the liver. DHA in particular, is present in the cell membranes of cells that line blood vessels, keeping arteries flexible, enabling smoother blood flow and lower pressure. Omega-3s also support heart rhythm stability, reducing the risk of arrhythmias that can lead to sudden cardiac events. In fact, regular intake of omega-3-rich foods like salmon, sardines, and mackerel has been linked to a lower risk of heart disease and stroke.

Omega-3s also act as anti-inflammatory agents. Chronic inflammation is a silent driver of atherosclerosis (the buildup of plaque in arteries). EPA competes with arachidonic acid (an omega 6 PUFA) in inflammatory pathways, leading to the production of molecules that calm the immune response and protect heart tissue.

Together, these mechanisms explain why omega-3s are consistently linked to lower risk of heart attack, stroke and cardiovascular mortality in peer-reviewed studies. They don’t just support heart health, they actively reshape the biochemical environment in favor of resilience and longevity.

Eye Health

DHA, the dominant omega-3 in the retina, plays a structural role in photoreceptor cells (the ones responsible for converting light into vision). It helps maintain membrane fluidity, supports visual signal transmission and protects against oxidative stress. Without enough DHA, these cells lose their flexibility and function, leading to blurry vision, dryness and increased risk of retinal degeneration.

Omega-3s also help regulate tear production and reduce inflammation on the ocular surface, making them a powerful ally against dry eye syndrome. In fact, clinical trials have shown that omega-3 supplementation can improve tear stability and reduce symptoms in people with chronic dry eye.

From fetal eye development to age-related macular protection, omega-3s are essential for lifelong visual clarity.

Sources of Omega 3s

These are the most bioavailable sources of Omega 3s:

• Fatty fish: salmon, mackerel, sardines, herring, trout

• Oyster, mussels

• Cod liver oil

• Algae oil (ideal for plant based diets)

You may also find omega 3s in plant sources like flaxseeds, chia seeds, hemp seeds, canola oil, edamame etc. The only caveat here is that these sources are rich in ALA which needs to be converted to DHA and EPA in order to confer some of the benefits listed above. Unfortunately, this process is quite inefficient and the resulting amount is low. Therefore, if you are vegan, consumption of these foods in addition to supplementation or use of algae oil in cooking is often the recommendation. (Be sure to consult a registered dietitian for more tailored recommendations).

Recommended Intake

For adequate daily intake:

Men 1.6g/day

Women 1.1g/day

A consistent intake of omega-3s, whether through diet or supplementation, is a practical and evidence-based approach to supporting cognitive, cardiovascular and visual health over time.