Omega-3s — Brain, Inflammation & Heart Health

Omega-3s — Brain, Inflammation & Heart Health

Omega-3 fatty acids are essential fats, meaning the body cannot make them on its own. They play a critical role in brain function, inflammation control and cardiovascular health — yet many people in the UK still fall short of optimal intake.

This guide breaks down the three main types of omega-3s, where to find them, their benefits, and what happens when you don’t get enough.

What Are Omega-3 Fatty Acids?

Omega-3s are polyunsaturated fats involved in building cell membranes, regulating inflammation and supporting nerve signalling. They are especially concentrated in the brain, eyes and heart.

There are three key forms you need to know:

ALA vs EPA vs DHA — What’s the Difference?

ALA (Alpha-linolenic acid)

  • Found in: Chia seeds, flaxseeds, walnuts, rapeseed oil

  • Role: Basic structural fat and precursor to EPA and DHA

  • Important note: The body converts ALA into EPA and DHA very inefficiently (often less than 10%)

EPA (Eicosapentaenoic acid)

  • Found in: Oily fish such as salmon, sardines and mackerel

  • Role: Reduces inflammation, supports heart health and mood regulation

DHA (Docosahexaenoic acid)

  • Found in: Oily fish and algae

  • Role: Crucial for brain structure, memory, vision and nervous system function

👉 Bottom line: Plant omega-3s (ALA) are helpful, but marine sources of EPA and DHA are far more biologically active.

Best Food Sources of Omega-3s

Marine Sources (EPA & DHA)

  • Salmon

  • Sardines

  • Mackerel

  • Anchovies

  • Trout

Plant Sources (ALA)

  • Chia seeds

  • Flaxseeds (ground)

  • Walnuts

  • Hemp seeds

For optimal benefits, UK nutrition guidance generally encourages at least two portions of fish per week, one of which should be oily.

Key Benefits of Omega-3s

🧠 Brain & Cognitive Function

  • DHA is a major structural component of the brain

  • Supports memory, focus and learning

  • Particularly important during pregnancy and ageing

😊 Mood & Mental Wellbeing

  • EPA supports neurotransmitter balance

  • Linked to improved mood stability and emotional resilience

  • Low omega-3 levels are often observed in people with low mood

🔥 Inflammation Control

  • EPA helps regulate inflammatory pathways

  • Supports joint comfort and recovery

  • Beneficial for inflammatory conditions and active lifestyles

❤️ Heart Health

  • Helps maintain healthy triglyceride levels

  • Supports normal blood pressure

  • Improves flexibility of blood vessels

What Happens If You’re Deficient?

Omega-3 deficiency can be subtle but impactful over time. Possible signs include:

  • Dry skin, hair or brittle nails

  • Poor concentration or memory

  • Low mood or emotional instability

  • Joint stiffness or discomfort

  • Increased cardiovascular risk over the long term

People who avoid fish, follow low-fat diets, or rely solely on plant sources may be at higher risk.

How to Optimise Omega-3 Intake

  • Eat oily fish 1–2 times per week

  • Combine plant sources with marine sources

  • Store seeds properly to prevent oxidation

  • Consider algae-based options if you follow a vegetarian or vegan diet

Omega-3s are not just “healthy fats” — they are foundational nutrients for the brain, heart and immune balance. While plant sources contribute, EPA and DHA from marine foods remain the most effective forms for supporting long-term health.

If you’re building a smarter, more nourishing diet, omega-3s deserve a regular place on your plate.

Looking to support brain clarity and reduce inflammation naturally? Start with better fats — your body will thank you.

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