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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats, found especially in oily fish, that support heart and brain health. A diet including oily fish is recommended.
What it is
Omega-3s are a family of essential fats the body cannot make itself, so they must come from the diet.
What it does
They support heart and blood-vessel health, are part of brain and eye tissue, and have anti-inflammatory roles.
Good sources
Oily fish such as salmon, mackerel, sardines and trout; plant sources include walnuts, flaxseed and rapeseed oil (a different, less directly usable form).
Deficiency and who is at risk
There is no classic deficiency disease, but diets low in oily fish provide less omega-3. UK advice is to eat at least two portions of fish a week, one of them oily.
Balance
Can you have too much?
High-dose fish oil supplements can occasionally affect stomach comfort or, in large amounts, other effects; food sources are the recommended first choice.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Omega-3 Fatty Acids: frequently asked questions
Do I need to take fish oil supplements?
For most people, eating oily fish a couple of times a week is preferable to supplements. Those who do not eat fish can discuss options with a dietitian or pharmacist.
Related
More on others and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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