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Omega-3: Is It Really Necessary If You Eat Fish?
Omega-3 fatty acids have become a central topic in many health-related discussions. From heart health and brain function to eye health, mood and mental wellbeing, Omega-3 is often described as one of the key nutritional building blocks of modern diets. With so much attention on Omega-3, a very natural question follows: If I already eat fish, do I really need to take Omega-3 supplements? The answer is rarely a simple yes or no. This is because Omega-3 intake depends not only on whether fish is included in the diet, but also on which fish is eaten, how often it is consumed, and in what quantity. These details matter more than many people realise. Omega-3 is a group of essential fatty acids that the body cannot produce on its own. It must be obtained through diet or supplementation. The three main forms are ALA, which is found in plant-based foods, and EPA and DHA, which are mainly found in animal sources such as fish. While the body can convert ALA into EPA and DHA, this conversion is limited. In practice, foods such as walnuts, flaxseed and chia seeds are valuable, but they cannot fully replace the EPA and DHA obtained directly from fish. This distinction is important, especially when considering everyday eating habits. Fatty fish such as salmon, sardines and mackerel are among the richest natural sources of Omega-3. In theory, eating these fish regularly—around two portions per week—can contribute significantly to Omega-3 intake. In real life, however, this ideal pattern is not always easy to maintain. Many people believe they eat enough fish, yet the types of fish most commonly consumed may be relatively low in Omega-3. Fish such as sea bass or gilthead bream are nutritious choices, but they do not provide the same levels of EPA and DHA as oily fish. Portion sizes are often smaller than recommended, and fish intake may be irregular—eaten one week and skipped the next. Over time, this inconsistency can have a direct impact on overall Omega-3 intake. For this reason, saying “I eat fish” does not always mean “I get enough Omega-3”. Modern diets also tend to be high in Omega-6 fatty acids, which can further shift the balance away from Omega-3. When this imbalance persists, it may be associated with issues such as inflammation, fatigue, or difficulties with focus and concentration. This is where Omega-3 supplements can play a supportive role. Supplements are not intended to replace fish, but to help fill nutritional gaps when dietary intake is irregular or insufficient. For individuals who eat fish infrequently, prefer lean fish, or struggle to maintain a balanced diet due to busy lifestyles, Omega-3 supplementation can be a practical and flexible option. The need for EPA and DHA may also increase during certain life stages or situations. Periods of intense mental workload, extended screen time, concerns related to cardiovascular health, or pregnancy are all examples where Omega-3 intake becomes particularly relevant. In such cases, relying on diet alone may not always provide consistent amounts of EPA and DHA. Another important factor is the type of supplement chosen. Fish oil supplements deliver EPA and DHA directly. Cod liver oil also contains Omega-3, but includes vitamins A and D as well. While these vitamins are essential, excessive intake may not be suitable for everyone, particularly when combined with other fortified foods or supplements. For this reason, purified fish oil is often considered a more controlled option for daily use. Ultimately, the Omega-3 discussion should not be reduced to a simple “fish versus supplements” debate. The more meaningful question is: Am I actually getting enough Omega-3 on a regular basis? If fish consumption is not frequent, consistent, or based on the right types of fish, Omega-3 supplementation is not unnecessary—it can be a sensible form of nutritional support. In summary, eating fish is a healthy habit, but it is not always sufficient on its own. Omega-3 needs vary according to individual diet, lifestyle and life stage. Rather than relying on a single rule, it is more helpful to consider both the body’s needs and the realities of modern nutrition together, and to choose a balanced, sustainable approach. Academic References Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–597. Brenna, J. T., Salem, N., Sinclair, A. J., & Cunnane, S. C. (2009). α-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids, 80(2–3), 85–91. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105–1115. European Food Safety Authority (EFSA). (2012). Scientific opinion on the substantiation of health claims related to DHA and maintenance of normal brain function and normal vision. EFSA Journal. National Institutes of Health (NIH) – Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals.
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The Importance of EPA and DHA: Omega-3 Fish Oil
When we talk about omega-3 fish oil, two names come up again and again: EPA and DHA. These two omega-3 fatty acids are widely recognised for their essential roles in normal physiological and structural functions, making them key components of long-term nutritional support. Because the human body cannot produce sufficient amounts of EPA and DHA on its own, regular intake through diet or supplementation is considered necessary. DHA (docosahexaenoic acid) plays a particularly important role in the body. It is a major structural component of the brain and the retina, contributing to the maintenance of normal brain function and normal vision. Adequate levels of DHA are associated with cognitive function, learning and focus, as well as the long-term preservation of visual health. This is why DHA is often seen as a foundational nutrient, supporting cognitive development and everyday brain performance as part of a consistent nutritional routine. EPA (eicosapentaenoic acid) is closely linked to cardiovascular health and the body’s natural inflammatory balance. In addition to supporting normal heart function, EPA also plays a role in immune system support, helping the body respond and maintain balance. It is involved in physiological processes related to circulation, vascular health and immune regulation, making EPA an important part of everyday nutritional support. Together, EPA and DHA work synergistically to support overall health and wellbeing. Their benefits are typically associated with regular, long-term intake rather than short-term use. For this reason, omega-3 fish oil containing EPA and DHA is generally viewed as a daily nutritional foundation that supports the body consistently over time. While some plant-based foods do contain omega-3 fatty acids, these are mainly present in the form of ALA (alpha-linolenic acid). The human body can convert ALA into EPA and DHA; however, research shows that this conversion rate is limited, typically around 5–10%, with an average of approximately 7%. This means only a small portion of dietary ALA becomes usable EPA and DHA. In modern diets, especially where oily fish consumption is low, maintaining adequate EPA and DHA intake can therefore be challenging. This has increased awareness of the importance of omega-3 fish oil as part of a balanced, long-term approach to nutrition. Why EPA and DHA Fit So Well into Everyday Routines One of the reasons EPA and DHA are so highly valued is that they support systems the body uses every day. Brain activity, vision, circulation and structural maintenance are not occasional processes, they are ongoing. That’s why omega-3 fish oil is often described as something you take daily, as part of a routine, rather than something you use “when needed”. Omega-3 Fish Oil and Children’s Everyday Eating Habits In an ideal world, children would regularly eat oily fish as part of their weekly meals. In reality, this is not always easy. Many children dislike the taste or texture of fish, and busy family routines can make it difficult to include oily fish often enough. As a result, even well-balanced children’s diets may not always provide consistent amounts of EPA and DHA, which are important during childhood when the brain, vision and immune system are still developing. Omega-3 fish oil offers parents a simple and child-friendly way to help support regular EPA and DHA intake. By fitting easily into a daily routine, it helps maintain long-term nutritional balance during key stages of growth and development without relying on children eating fish several times a week. A Smart Daily Habit for Long-Term Health EPA and DHA support systems the body relies on every day, including brain function, immune balance and cardiovascular health. By providing these fatty acids in forms the body can use efficiently, omega-3 fish oil fits naturally into a positive daily routine that helping support long-term wellbeing in a simple and sustainable way. References European Food Safety Authority (EFSA) (2010). Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal, 8(3):1461. European Food Safety Authority (EFSA) (2012). Scientific Opinion on the substantiation of health claims related to DHA and maintenance of normal brain function and normal vision. EFSA Journal, 10(6):2808. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105–1115. Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–597. Brenna, J. T. et al. (2009). α-Linolenic acid supplementation and conversion to n−3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids, 80(2–3), 85–91. National Institutes of Health (NIH) – Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals. Kris-Etherton, P. M. et al. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.Circulation, 106(21), 2747–2757.
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UK Kids and Omega-3: What the Research Says
Why we’re talking about thisOmega-3 fatty acids — especially EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) — are big players in kids’ health. They help brains focus, eyes see clearly, and bodies stay in balance. The catch? Most UK kids simply aren’t eating enough oily fish — the best natural source of omega-3.Over the past decade, scientists and dietitians have dug into this issue. Here’s what the research really tells us. 2013 – The Reading ConnectionIn 2013, researchers in Oxfordshire ran the DOLAB Study with nearly 500 children aged 7–9 who had below average reading performance. They measured blood levels of omega-3 and found they were very low — far below what’s considered optimal.And here’s the striking bit: the children with the lowest DHA levels also had weaker reading scores, poorer memory and more behaviour difficulties. In short, omega-3 wasn’t just about diet — it connected directly to how kids were learning and behaving in class. 2017 – Dietitians weigh inBy 2017, the British Dietetic Association (BDA) published its own fact sheet on fish oils and children. Their review backed up what many parents already suspected: omega-3 is important for brain development, vision and behaviour.The BDA also highlighted the problem — most UK children were not meeting the official advice of one portion of oily fish per week. For families struggling to get kids to eat sardines or salmon, supplements were seen as a practical solution. 2020 – The numbers don’t lieThe UK Government’s National Diet and Nutrition Survey (NDNS), covering 2016–2019, confirmed just how short intake was:• Only about 12–13% of children aged 4–11 were considered “oily fish consumers.”• Teenagers (11–18 years) managed an average of less than 20 g per week — just a couple of forkfuls.Compare that to the official advice of 140 g per week, and you can see the gap is huge. 2021 – Fresh evidence, same storyA 2021 study from the University of Bristol, using data from the long-term ALSPAC “Children of the 90s” cohort, looked again at school-aged kids. Their dietary intake of DHA was still far below recommended levels.And just like in 2013, the children with the lowest DHA intakes scored lower on reading and memory tests. Nearly a decade later, the same story was playing out again. What all this tells usAcross different studies and different years, the message is clear:• UK kids are not getting enough omega-3 (EPA + DHA).• Low omega-3 levels are linked with learning, focus, memory and behaviour challenges.• Health authorities like EFSA and the BDA confirm that DHA contributes to normal brain and vision development in children.• Despite years of advice, most children are still falling well short of the “one portion of oily fish per week” guideline.That’s why supplements can be such a helpful safety net. They don’t replace a healthy diet, but they do help families bridge the gap — especially when they come in fruity, fun, kid-friendly formats that turn nutrition into something children actually enjoy. ⭐ References (for the curious grown-ups):• Montgomery et al., Low Blood Long Chain Omega-3 Fatty Acids in UK Children (7–9 yrs, below average readers), PLOS ONE, 2013• British Dietetic Association, Food Fact Sheet: Fish oils and children, 2017 (updated)• UK Government, National Diet and Nutrition Survey (NDNS), Years 9–11 combined, 2020• University of Bristol, ALSPAC Study – Children of the 90s, 2021
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