There are nutrients the body can produce by itself, and others that must come from external sources—without exception. Omega-3 belongs to this second category. That’s why it’s called “essential”: it is not optional or merely complementary.
The body needs it for basic functions, but it cannot produce enough of it on its own. If it doesn’t come from diet or supplementation, it simply isn’t available.
And its absence can be felt, even if not always in obvious ways.
What exactly is Omega-3?
Omega-3 is a type of polyunsaturated fatty acid. There are three main forms worth knowing:
ALA (alpha-linolenic acid): Found mainly in plant-based sources such as flaxseeds, chia seeds, and walnuts. The body can convert a small amount of ALA into EPA and DHA, but this conversion is very limited.
EPA (eicosapentaenoic acid): Found primarily in fish and seafood. It participates in multiple cellular functions and contributes to normal cardiovascular wellness.
DHA (docosahexaenoic acid): Also marine-based. It is a key structural component of cell membranes, especially in the brain and retina.
Of the three, EPA and DHA have the strongest scientific support and are used more directly by the body.
Its role in the body’s normal function
Omega-3 does not have just one function. It participates in a variety of processes that happen simultaneously throughout the body:
Cardiovascular wellness: EPA and DHA contribute to the maintenance of normal blood triglyceride levels and support overall cardiovascular function.
Organizations such as the American Heart Association (AHA) recommend regular Omega-3 intake as part of a balanced diet focused on heart wellness.
Normal cognitive function: DHA is one of the most abundant structural components of the human brain. DHA concentrations are especially high in brain tissue and the retina, making it a fundamental nutrient for maintaining neuronal structure and normal cognitive function.
Joint health and movement wellness: Omega-3 is an ideal ally for joint care, supporting normal mobility and the body’s recovery after everyday physical effort.
EPA and DHA: the two main players
Although ALA is important, the real power of Omega-3 for the human body lies in EPA and DHA. Both are structural components of the cell membranes found in virtually every tissue in the body.
This means they do not act only as “fuel,” but as part of the architecture of cells. A well-structured cell membrane helps cells receive and send signals efficiently, which in turn supports the normal function of organs and systems.
DHA is particularly concentrated in the brain and retina, while EPA plays a more prominent role in processes related to cardiovascular wellness and balanced cellular response.
Natural sources and the challenge of the modern diet
The main sources of EPA and DHA are cold-water fatty fish:
Salmon, sardines, mackerel, tuna, herring, and anchovies.
Seafood such as oysters and mussels.
Algae oil, a vegetarian source of DHA.
ALA, on the other hand, is found in flaxseeds, chia seeds, walnuts, and vegetable oils such as canola and soybean oil.
Leading health authorities such as EFSA, the European Food Safety Authority, and the WHO recommend between 250 and 500 mg of EPA + DHA daily for healthy adults.
However, modern eating patterns—with low fish intake and a high presence of ultra-processed foods—make it difficult for many people to consistently reach this amount.
For those who follow low-fish diets, vegetarian diets, or lifestyles that make varied intake more difficult, Omega-3 supplementation can be a practical and safe way to complement a daily routine.
The supplement form matters, too
Not all Omega-3 supplements offer the same availability to the body. The chemical form in which EPA and DHA are presented influences how much the body can actually absorb.
Triglycerides and phospholipids are the forms with the best bioavailability, meaning the body processes them more efficiently.
The FDA considers intake of up to 3 g/day of combined EPA and DHA from dietary supplements to be safe. That is why choosing a well-formulated supplement, with the right form and concentration, makes a difference.
Paleomega Fish Oil: Omega-3 formulated for your body to use
At Paleolife®, we understand that adding Omega-3 to your daily routine should not be complicated. That is why our supplements are formulated with EPA and DHA in highly bioavailable forms, designed so the body can use them efficiently.
Because taking care of your body from within starts by giving it the nutrients it needs—and cannot produce on its own.
This article is for informational and educational purposes only. It is not intended to diagnose, treat, or prevent any health condition. Consult a healthcare professional before starting any supplementation protocol.
References
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta, 1851(4), 469–484. https://doi.org/10.1016/j.bbalip.2014.08.010
Mozaffarian, D., & Wu, J. H. Y. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067. https://doi.org/10.1016/j.jacc.2011.06.063
National Institutes of Health, Office of Dietary Supplements. (2026). Omega-3 Fatty Acids — Fact Sheet in Spanish. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-DatosEnEspanol/
Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 polyunsaturated fatty acids and their health benefits. Annual Review of Food Science and Technology, 9, 345–381. https://doi.org/10.1146/annurev-food-111317-095850
Vitae. (2025). Omega 3: Benefits, sources, and dosage (2026 Guide). https://www.vitae.es/los-beneficios-de-los-acidos-grasos-esenciales-omega-3/