Omega-3 fatty acids
Omega-3 fatty acids are essential polyunsaturated fatty acids that the body cannot produce itself and must therefore obtain from food. They play a central role in brain function, heart health and inflammation regulation. The long-chain forms EPA and DHA in particular have been intensively researched and are associated with positive effects on mood and cognitive performance.
What are omega-3 fatty acids?
Omega-3 fatty acids belong to the group of polyunsaturated fatty acids and are among the most important nutrients for the human body. Since the body cannot synthesize them on its own, they must be regularly obtained through the diet—which is why they are referred to as essential fatty acids.
The three most important forms
- ALA (alpha-linolenic acid): Plant-based source, found in flaxseeds, chia seeds, and walnuts. The body can only convert it into the more active forms to a limited extent.
- EPA (eicosapentaenoic acid): Found primarily in fatty ocean fish such as salmon, mackerel, and herring. Has anti-inflammatory effects and supports heart health.
- DHA (docosahexaenoic acid): A structural building block of the brain and retina. Particularly important for cognitive function and emotional balance.
Omega-3 and Mental Health
Recent research shows a clear link between adequate omega-3 intake and mental health. DHA is an essential component of nerve cell membranes and influences how neurotransmitters such as serotonin and dopamine are transmitted. Studies suggest that a deficiency may be associated with an increased risk of depression and poor concentration. Those concerned with their mental balance can find further background information in the article “Nutrients for Inner Peace.”
To ensure an adequate intake, nutrition experts recommend two servings of fatty ocean fish per week or—for those on a plant-based diet—high-quality algae oil supplements as a direct source of DHA and EPA.
How much omega-3 do I need every day?
The German Nutrition Society recommends about 0.5% of the daily energy intake for ALA. For EPA and DHA together, research often mentions 250-500 mg daily as a sensible amount. A doctor should be consulted in the event of specific complaints.
Can vegans meet their needs?
Yes - with algae oil preparations, EPA and DHA can also be obtained without animal products. Algae are the original source from which fish also obtain their omega-3 fatty acids, which is why algae oil is considered a direct and sustainable alternative.