A collaborative review published in 2025 by the University of East Anglia and the University of Southampton found that 76 percent of people worldwide are not meeting recommended intakes of EPA and DHA. That single statistic reveals a widespread nutritional gap, and it explains why interest in omega-3 vitamins continues to grow across the US and beyond. If you are among the millions looking to bridge that gap, understanding omega-3 fatty acids is a practical first step.
Long-chain omega-3s, including EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and DPA (docosapentaenoic acid), support multiple body systems. From cardiovascular wellness and cognitive function to eye health and joint comfort, these nutrients play roles your body cannot fulfill on its own. This guide walks through what omega-3 vitamins are, how they work, where to find them, and how to choose a supplement that fits your goals.
What Are Omega-3 Vitamins and Why Do They Matter?
Omega-3s are a family of polyunsaturated fats that serve as structural components of cell membranes throughout the body. Researchers report that 76% of the global population is not consuming the daily recommended levels of omega-3 fatty acids, specifically EPA and DHA. Because the body cannot manufacture these fats in sufficient quantities, they must come from diet or supplementation.
Three long-chain omega-3s receive the most scientific attention:
- EPA (eicosapentaenoic acid) supports a healthy inflammatory response and cardiovascular function.*
- DHA (docosahexaenoic acid) is concentrated in the brain and retina, contributing to cognitive function and eye health.*
- DPA (docosapentaenoic acid) is sometimes called the "third omega-3." Most fish oil formulas omit it, yet emerging research suggests it complements EPA and DHA.*
A plant-based form called ALA (alpha-linolenic acid) is found in flaxseed and walnuts, but its conversion to EPA and DHA in the body is limited. Supplementation is often required to meet recommended intakes, especially in pregnancy and in those with low fish intakes, according to researchers from the University of East Anglia.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Key Benefits of Omega-3 Supplementation
Decades of research, including more than 50,000 published studies, have examined how omega-3s influence human health. Below are the areas with the strongest body of supportive evidence.
Cardiovascular Health
EPA and DHA help maintain triglyceride levels already within a normal range and support overall cardiovascular wellness.* A 2025 global review shows that 76% of people fall short of recommended omega-3 intake and often need supplements to meet healthy levels, with experts calling for clearer nutrition guidance. The federal Dietary Guidelines for Americans 2020-2025 recommend that adults consume at least 8 ounces of seafood per week, in part for its omega-3 content.
For those who do not eat fish regularly, a high-potency supplement can help fill the gap. Our Omega-3 2100, for example, delivers 1,350 mg EPA, 600 mg DHA, and 150 mg DPA per serving, helping you meet daily targets with just two small softgels. To learn more about why you need omega-3s, our resource page covers the fundamentals.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Cognitive Function and Brain Health
DHA is the most abundant long-chain omega-3 in the brain, accounting for roughly 20 to 25 percent of all fatty acids in neuronal membranes. Adequate DHA intake supports cognitive function, memory, and overall brain wellness throughout life.* A 2025 study published in Clinical Nutrition noted that blood omega-3 is inversely related to risk of early-onset dementia. While the research is observational, it underscores the value of sustained omega-3 intake across all age groups.
It is worth noting that the scientific picture is nuanced. The scientific evidence is mixed; while animal and observational studies have indicated possible protective effects on the aging brain, controlled trials with humans have not shown such cognitive benefits consistently. This makes it important to talk to your healthcare provider about what approach is right for you. For a deeper look, visit our guide on omega-3s and brain health.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Eye Health
DHA is also highly concentrated in the retina, where it supports visual function and healthy cell membranes.* Maintaining adequate omega-3 levels through diet and supplementation may help support comfortable, healthy eyes over time.*
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Joint Comfort and Healthy Inflammatory Response
EPA, in particular, promotes a healthy inflammatory response, which in turn supports joint comfort and mobility.* Active adults and those over 50 often look for omega-3 supplements paired with additional joint-support nutrients.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
The Global Omega-3 Gap: Who Needs Supplements Most?
Despite growing awareness of omega-3 benefits, the gap between recommended intake and actual consumption remains substantial. The majority of people worldwide are not consuming a sufficient amount of omega-3 fatty acids; researchers report that 76% of the global population is not consuming the daily recommended levels.
In the US, dietary patterns tend to be high in omega-6 fats from processed vegetable oils and low in oily fish. As processed foods rise and seafood consumption declines, achieving adequate long-chain omega-3s via food alone is difficult for most people. Several population groups face a particularly acute shortfall:
- Adults over 50 supporting cardiovascular and cognitive wellness.
- Pregnant and breastfeeding individuals (talk to your healthcare provider about appropriate intake).
- Anyone who consumes fewer than two servings of oily fish per week.
- Active adults seeking joint comfort and recovery support.
Omega-3s play such a vital role in health that ensuring people can meet their needs either through diet or with the support of supplementation is essential at every life stage, according to researchers at the University of Southampton.
Dietary Sources of Omega-3s
Food remains the foundation of any nutrient strategy. Cold-water fatty fish provide the richest natural source of EPA and DHA. According to USDA nutrient data cited by the Cleveland Clinic, a 3-ounce serving of mackerel delivers about 2.0 grams of combined DHA and EPA, while the same amount of farmed Atlantic salmon provides roughly 1.7 grams.
Other notable foods rich in omega-3 include:
- Herring (approximately 1.3 g per 3 oz serving)
- Anchovies (approximately 1.2 g per 3 oz serving)
- Sardines (approximately 0.8 g per 3 oz serving, canned in oil)
- Walnuts, chia seeds, and flaxseed (plant-based ALA sources)
For those who do not consume oily fish regularly, or who face barriers such as taste preferences, mercury concerns, or dietary restrictions, a quality omega-3 supplement offers a convenient and reliable alternative.
DPA: The Third Omega-3 Most Supplements Miss
While EPA and DHA receive the lion's share of attention, DPA (docosapentaenoic acid) is an intermediary omega-3 that circulates in the bloodstream at meaningful levels. Most standard fish oil formulas do not include DPA in measurable amounts. Emerging research suggests that DPA may complement the actions of EPA and DHA, contributing to cardiovascular and overall wellness.*
Our Omega-3 2100 includes 150 mg of DPA per serving alongside robust EPA and DHA doses. This three-omega approach reflects a more complete fatty acid profile than you will find in many conventional fish oil capsules.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
How to Choose a High-Quality Omega-3 Supplement
Not all omega-3 supplements are created equal. The potency, purity, and form of the oil can vary widely between brands. Here are the criteria that matter most when evaluating a product:
EPA and DHA Potency Per Serving
Many supplements advertise total fish oil content (for instance, 1,000 mg) but deliver far less actual EPA and DHA. Always check the Supplement Facts panel for the combined EPA and DHA amounts. A higher concentration per softgel means fewer capsules each day.
Purity and Third-Party Testing
Mercury and other environmental contaminants accumulate in fish. The market expansion is driven by increasing consumer awareness about healthy and natural products, particularly in developed regions where nutritional supplements are gaining popularity. As demand grows, so does the importance of verifiable purity. Look for molecular distillation, mercury-free certifications, and independent lab testing.
Supplement Form: Triglyceride vs. Ethyl Ester
Omega-3 oils come in different molecular forms. Triglyceride (TG) and re-esterified triglyceride (rTG) forms tend to offer better absorption than ethyl ester (EE) forms. Understanding these differences can help you get more value from each serving. For a detailed comparison, explore our resource on omega-3 supplement forms explained.
Sustainability
The growing demand for plant-based products, supported by rising health consciousness, further contributes to market growth, as consumers increasingly seek omega-3 supplements derived from sources like algae and flaxseed, reflecting a broader shift toward sustainable and plant-based alternatives. Whether fish-based or algal, sustainability certifications such as Friend of the Sea provide assurance that the product was responsibly sourced.
Comparing Popular Omega-3 Supplement Options
When shopping for an omega-3 supplement, you will encounter a range of formulations. The table below compares key attributes to help you evaluate your options.
| Criteria | OceanBlue Omega-3 2100 | Standard Fish Oil (1,000 mg) | Algal Oil Supplement |
|---|---|---|---|
| Total Omega-3 per Serving | 2,100 mg (EPA + DHA + DPA) | 300-500 mg (EPA + DHA) | 400-500 mg (primarily DHA) |
| Includes DPA | Yes (150 mg) | No | No |
| Mercury-Free Certification | Yes (≤1 ppb) | Varies | Generally yes |
| Molecular Distillation | 27× distilled | Varies (1-2×) | N/A |
| Sustainability Certification | Friend of the Sea | Varies | Often certified |
| Softgel Size | Small, burpless | Often large | Medium |
| Ideal For | Adults seeking high potency with DPA | Basic daily maintenance | Vegetarians and vegans |
Tips for Getting the Most From Your Omega-3 Routine
Choosing the right supplement is only the first step. How you take it matters, too. Here are practical tips to support better absorption and consistency:
- Take with a meal containing fat. Omega-3 softgels absorb better when consumed alongside dietary fat, even a small amount of olive oil or avocado.
- Stay consistent. Benefits from omega-3 supplementation build over time. Most people notice a difference after several weeks of daily use.
- Store properly. Keep softgels in a cool, dry place away from direct sunlight to maintain freshness and potency.
- Talk to your healthcare provider. If you are pregnant, nursing, taking medications, or managing a health condition, consult your provider before starting or adjusting any supplement routine.
A general guideline for healthy adults is to aim for at least 250 to 500 mg of combined EPA and DHA per day, though many researchers and health authorities suggest higher intakes for broader wellness support. Your healthcare provider can help determine the amount that suits your individual needs.
Conclusion
The evidence is clear: most people in the US and around the world are not getting enough long-chain omega-3s from diet alone. Researchers said the health benefits from these fatty acids are "too important to ignore", urging health officials to develop clearer policies on omega-3 supplementation. Whether you are focused on cardiovascular wellness, cognitive function, eye health, or joint comfort, a quality omega-3 supplement can serve as a meaningful addition to your daily routine.*
With pharmaceutical-grade purity, wild-caught sourcing, Friend of the Sea certification, and the inclusion of DPA alongside robust EPA and DHA, our formulas are designed to deliver omega-3 nutrition you can trust. Explore our premium omega-3 collection and find the right formula for your wellness goals.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Written by the OceanBlue Omega editorial team.
Frequently Asked Questions
How much EPA and DHA should I take each day?
General guidelines suggest a minimum of 250 to 500 mg of combined EPA and DHA daily for healthy adults. Higher amounts may offer additional wellness support. Our Omega-3 2100 delivers 2,100 mg of total omega-3s in just two softgels, making it simple to reach meaningful daily levels. Always consult your healthcare provider for personalized dosing advice.
What is the difference between omega-3 from fish oil and from plant sources?
Fish oil provides EPA and DHA directly, while plant sources like flaxseed supply ALA, which must be converted to EPA and DHA in the body. That conversion rate is very low, generally only 5 to 8 percent for EPA and less than 1 percent for DHA. For this reason, fish-based or algal supplements remain the most efficient way to obtain these long-chain omega-3s.
Are there any side effects of taking omega-3 supplements?
Side effects are generally mild and may include a fishy aftertaste, minor digestive discomfort, or occasional burping. Choosing a burpless, molecularly distilled softgel, such as those in our Omega-3 2100, can help minimize these effects. If you are taking blood-thinning medications or have a medical condition, consult your healthcare provider before beginning supplementation.
