Omega-3 fatty acids are essential fats, which means your body cannot make them and has to get them from food (NIH). They form part of the membrane of every cell you have, and are involved in the way your heart, brain, eyes and immune system function.
What do omega-3 fatty acids do?
There are three main types of fatty acids being, ALA (Alpha-lionoleic Acid), EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic acid). ALA comes from plant foods such as flaxseed, chia and walnuts, and is the only one considered essential in the strict sense, because your body can convert small amounts of it into the other two (NIH). EPA and DHA come mainly from oily fish and seafood, and they are the forms most studied.
DHA is a major structural fat in the brain and the retina, and it is particularly important during pregnancy and early life (NIH). EPA and DHA together are best known for their role in supporting healthy triglyceride levels, a type of fat carried in the blood (NIH). Research also links regular seafood intake with better cardiovascular outcomes. FoodGrown Omega-3 and Pure Krill Oil both provide EPA and DHA.
How much do you need and where do you get it?
Adults are generally advised to take in about 1.1 g of ALA a day for women and 1.6 g for men, and to eat a variety of seafood regularly to cover EPA and DHA (NIH). In practice most people manage neither, which is where a supplement helps.
Sardines, pilchards, mackerel, salmon and tuna are the richest sources, and pilchards are among the most affordable in South Africa. Krill oil delivers omega-3s in a phospholipid form that many people find to be more gentle on the stomach. Explore the Food Grown range to find the omega-3 that suits you.
Frequently Asked Questions
What are omega-3 fatty acids good for?
They form part of every cell membrane and are involved in heart, brain, eye and immune function. EPA and DHA are best known for supporting healthy triglyceride levels.
What is the difference between EPA, DHA and ALA?
ALA comes from plant foods such as flaxseed and walnuts. EPA and DHA come mainly from oily fish. Your body converts only small amounts of ALA into EPA and DHA, so seafood or a supplement matters.
Is krill oil better than fish oil?
Krill oil carries omega-3s in a phospholipid form, which some people find easier on the stomach, while fish oil usually provides more EPA and DHA per capsule. Both are good sources, so it comes down to preference and tolerance.
How much omega-3 should I take a day?
There is no single recommended amount of EPA and DHA for the general population, so follow the label. Adults are advised to aim for 1.1 g of ALA a day for women and 1.6 g for men, alongside regular seafood.
Disclaimer
This blog is intended for general informational and educational purposes only and does not constitute medical advice. The content is not intended to diagnose, treat, cure, or prevent any disease or health condition. Always consult a qualified healthcare professional before starting any new supplement regimen, particularly if you are pregnant, breastfeeding, have a chronic medical condition, or are currently taking prescription medication. Individual results may vary. FoodGrown products are dietary supplements and are not intended to replace a balanced diet or professional medical care.
