What Omega-3s Do and Why They’re Important

The laundry list of benefits these vital nutrients offer is long and varied. Omega-3s have anti-inflammatory and anti-blood-clotting effects and may help reduce the risk of heart disease and stroke. They’re vital for brain function, joint mobility, hormone production, genetic function, eye health, and infant development (brain, immune, and nervous systems). Plus, these fatty acids may reduce the risk of dementia as well as ease symptoms related to rheumatoid arthritis.

“And they’ve been shown to improve cholesterol levels, lower blood pressure, and decrease your risk of certain types of cancer,” notes Torey Armul RD, a nutritionist in Columbus, Ohio. These nutrients are the building blocks for cells, helping the structure of cell membranes and cell receptors to function properly, adds Kristi King, RD, a dietitian at Baylor College of Medicine in Houston.

How Much Omega-3 Do You Need to Consume?

There isn’t an official daily recommended intake of omega-3s, except for ALA, which is based on age and gender:

Kids 1 to 3 years: 0.7 g
Kids 4 to 8 years: 0.9 g
Boys 9 to 13 years: 1.2 g
Girls 9 to 13 years: 1.0 g
Teen boys and girls 14 to 18 years: 1.1 to 1.6 g
Men: 1.6 g
Women: 1.1 g
Pregnant and breastfeeding women: 1.3 to 1.4 g

“The U.S. Food and Drug Administration [FDA] recommends not exceeding 3 grams (g) of the active EPA and DHA ingredients,” warns King.

“If you’re pregnant, you’ll need more omega-3 fats because they play an important role in the growth and development of the fetal brain and neural tubes,” points out Armul.

But as with any nutrient, consuming too much, usually by way of a supplement, isn’t going to net you more health benefits. In fact, one study found that taking large amounts of omega-3s may negatively affect a person’s immune system, leaving them unable to fight off bacterial infections.

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What Omega-3s Do and Why They’re Important