omega-3

• omega-3 fatty acids are essential fats that plays a crucial role in maintaining
  • cardiovascular health
  • reducing inflammation
  • supporting neurological function
  • increasing longevity
• because the human body cannot produce enough omega-3 on its own, they must be obtained from diet or supplementation

• types of omega-3

  • alpha-linolenic acid
    • plant-derived
    • essential for human body, body cannot synthesize it
  • eicosapentaenoic acid
    • marine-derived, microalgae is the only practical source, fish eat microalgae to get epa
    • body can convert ~5% from ala
    • controls inflammation, blood clotting, vascular tone, mood regulation
  • docosahexaenoic acid
    • marine-derived, microalgae is the only practical source, fish eat microalgae to get dha
    • body can convert ~2% from ala
    • needed for brain, eyes, nervous system, sperm and embryo development

• chemical properties

  • solubility: insoluble in water; soluble in organic solvents and fats
  • structure: polyunsaturated chains with multiple cis double bonds

• therapeutic activity

  • cardiovascular health
    • reduces triglycerides by up to 30% and lowers risk of sudden cardiac death
    • regulating cholesterol
    • and reducing blood pressure
  • neuroprotection & mood regulation
    • supporting cognitive function and vision
    • reduced risk of depression, anxiety
    • protecting against age-related cognitive decline
  • longevity: higher blood omega-3 index is associated with living 4–5 years longer on average due to lower telomere shortening
  • anti-inflammatory
    • balances omega-6 intake and reduces risk of chronic inflammatory conditions: arthritis, metabolic syndrome
    • antimicrobial effects and inhibition of microbial biofilm formation
    • immune modulation against
      • bacteria
        • staphylococcus aureus
        • streptococcus pneumoniae
        • escherichia coli
      • fungi
        • candida albicans
      • viruses
        • influenza virus

• recommended daily intake

  • category	epa, mg/day	dha, mg/day	ala, g/day	notes
    general health	~250	~250	women: 1.1, men: 1.6	minimum for adults to support cardiovascular and brain health
    longevity	~500	~500	women: 1.1, men: 1.6	longevity, cognition, and reduced inflammation
    therapeutic	1000	1000	women: 1.1	for high triglycerides, mood disorders, chronic inflammation under medical supervision

• food sources

  • food / source	ala, mg	epa, mg	dha, mg	total, mg	notes
    flaxseed, 10 g	~2300	0	0	~2300	top concentrated plant source
    chia seeds, 10 g	~1750	0	0	~1750	excellent
    perilla oil, 10 g	~9000	0	0	~9000	oil, very high
    hemp seeds, 10 g	~2000	0	0	~2000	balanced omega-6:3 ratio
    walnut, 100 g	~2500	0	0	~2500	also rich in polyphenols
    sacha inchi seeds, 100 g	~7000	0	0	~7000	tropical nut, very rich
    fresh purslane, 100 g	~350	0	0	~350	top leafy green source
    diplazium fronds, 100 g	~300	0	0	~300	available in southeast asia
    amaranth leaves, 100 g	~250	0	0	~250	common leafy green
    spinach, 100 g	~150	0	0	~150	modest
    salmon, 100 g	~0	~500	~1700	~2200	very rich in dha
    mackerel, 100 g	~0	~400	~700	~1100	one of the top fish sources
    sardines, 100 g	~0	~500	~900	~1400	small fish, lower mercury
    trout, 100 g	~0	~150	~600	~750	cold-water freshwater fish
    schizochytrium , 1 g	~0	~10	~300	~300	dominant dha producer, 40–50% of lipids as dha
    aurantiochytrium, 1 g	~0	~5	~300	~300	similar to schizochytrium, high dha
    nannochloropsis, 1 g	~0	~30	~0	~30	very rich in epa, no dha

• conclusion

  • for health and longevity, prioritize marine or algal sources of epa and dha, while using plant foods for ala. evolutionarily, our brains and eyes expanded in coastal and riverine environments where fish and shellfish provided a steady stream of these epa/dha fats. so epa/dha from plankton → small fish → larger fish → humans, shaped our cognitive evolution and longevity.
  • eating 2–3 servings of fatty fish per week, or taking high-quality algal/fish oil supplements, ensures optimal intake
  • omega-3 are not just nutrients — they’re long-term investments in vitality, resilience, and extended healthy lifespan