What are the three main types of omega-3s?

Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in supporting overall health and wellbeing. There are three main types of omega-3s, each with unique properties and benefits.

The three different types needed for the human body are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Let’s take a look at each of these in more detail.

Alpha-linolenic acid (ALA)

ALA is a plant-based omega-3 fatty acid that is found in avocados, most plant oils, nuts, and seeds. Flaxseeds, chia seeds, hemp seeds, walnuts, and soybean oil are particularly rich in ALA. When you consume ALA, your body will convert it into EPA or DHA, which are the two more usable forms of omega-3 fatty acids. ALA is the only plant-based source of omega-3, making it an essential dietary component for vegetarians and vegans.

Eicosapentaenoic acid (EPA)

EPA is predominantly found in fish, particularly in fatty fish, such as salmon, mackerel and sardines.

EPA has potent anti-inflammatory properties and plays a vital role in supporting cardiovascular health by lowering systemic inflammation. It may also promote better mental health by reducing the severity of depression and anxiety.

Docosahexaenoic acid (DHA)

Like EPA,  docosahexaenoic acid is found in fatty fish, with especially high concentrations in cold-water fish like salmon and trout. DHA is an essential component of cell membranes, particularly in the brain and eyes. Therefore, consuming adequate DHA can promote better cognitive function and vision.