When people think of Omega-3, the first thing that comes to mind is usually "fish oil." But... fish aren't actually the source of Omega-3.

Fish are rich in Omega-3 because they eat algae, or smaller organisms that eat algae, and accumulate these fatty acids in their bodies. In other words, fish are just the delivery vehicle — the real source is algae.

Why Is Omega-3 Important?

Omega-3 is an essential fatty acid. DHA, found in Omega-3, is a key component of brain cell membranes. Together with EPA, it supports brain function, nervous system health, eye health, cardiovascular function, and immune regulation. Research shows adequate Omega-3 intake helps maintain heart health, support brain function, slow cognitive decline, and regulate inflammation.

Long-term Omega-3 insufficiency may cause dry skin, reduced concentration, and mood fluctuations — but since symptoms are subtle, it's easily overlooked.

More importantly, the modern problem isn't just a lack of Omega-3 — it's eating too many fried foods and processed products high in Omega-6. When the Omega-6 to Omega-3 ratio becomes imbalanced, the risk of chronic inflammation increases.

Plant-Based Omega-3 Sources

For plant-based eaters, main Omega-3 sources include flaxseeds, chia seeds, walnuts, perilla seeds, and products made from them. Flaxseeds are the Omega-3 champion of the plant world — a daily moderate serving provides abundant Omega-3.

Note that plant Omega-3 is primarily ALA (alpha-linolenic acid), which the body converts to EPA and DHA, but with limited efficiency. Pregnant women, breastfeeding mothers, older adults, or those wanting extra DHA may consider supplementing with algae oil directly.

Many people eat fish for DHA and EPA, but fish may also carry concerns about ocean pollution, microplastics, and heavy metal accumulation. With advances in technology, it's now possible to extract DHA and EPA directly from algae.

How Much Omega-3 Do You Need?

Recommendations vary by country. Rather than focusing purely on intake quantity, many experts now emphasize the balance between Omega-6 and Omega-3.

In most of human evolutionary history, the Omega-6 to Omega-3 ratio was approximately 1:1 to 4:1. Modern diets loaded with refined vegetable oils, fried foods, and processed products have pushed this ratio to 10:1, 15:1, or even above 20:1 in many countries.

To maintain a healthy fatty acid ratio, increase Omega-3 foods (flaxseeds, chia seeds, walnuts) and reduce fried foods, processed foods, and refined oils.*

Omega-3 Supplement Dosage

According to the World Health Organization, general adults need 300–500 mg of Omega-3 per day for health maintenance. Pregnant women should take at least 300 mg daily, including at least 200 mg of DHA for fetal development.

Taiwan's Ministry of Health and Welfare recommends up to 1000 mg of DHA + EPA per day, with a limit of 2000 mg (up to 5000 mg under physician guidance for specific conditions).

Note: Omega-3 inhibits platelet aggregation and reduces clotting. Excessive intake may increase bleeding risk. Those planning surgery or tooth extractions, those with clotting issues, or those on anticoagulants should consult a doctor before supplementing.

*Note 1: Omega-6 (polyunsaturated fatty acid) is an essential fatty acid the body cannot synthesize. It's a key component of cell membranes and essential for immune and inflammatory responses. Omega-6 and Omega-3 compete for the same enzymes during metabolism — excess Omega-6 reduces the efficiency of converting ALA to EPA and DHA. Aim to keep the Omega-6:Omega-3 ratio between 1:1 and 4:1. Omega-6 is still essential; the goal is to avoid excess, not eliminate it.

*Note 2: Common refined oils include soybean oil, corn oil, most commercial sunflower oils, canola oil, and refined grape seed oil.