Quick Answer
Most of us have heard we should eat more omega-3s. Far fewer of us know whether we’re actually getting enough. Research suggests around 76% of people worldwide aren’t meeting recommended EPA and DHA intake levels, which are the two omega-3 fats most closely linked to heart and brain health. The only way to know where you stand is to track it. ¹
The Gap Most People Don't Know They Have
Omega-3s aren’t another wellness fad. They’re nutrients your body needs but can’t make on its own, so they have to come from food or supplements. And for most people eating a typical Western diet, they’re simply not getting enough. ¹
A 2025 analysis published in Nutrition Research Reviews, examining omega-3 intake patterns across multiple countries, found that 76% of people worldwide are not meeting recommended levels of EPA and DHA, the two omega-3 fatty acids with the strongest evidence for brain and cardiovascular benefit. Most adults should get at least 250–500mg of combined EPA and DHA per day. ² Actual intake in most populations is far lower. The same analysis linked inadequate omega-3 intake to increased risk of cardiovascular events, cognitive decline, Alzheimer’s disease, depression, and systemic inflammation. ¹
The gap is not theoretical. It is documented in the majority of the population, including people who consider themselves to be eating well.
What Omega-3s Actually Do
The omega-3 family includes three main types relevant to human health: ALA (alpha-linolenic acid), found in plant sources like flaxseed and walnuts; and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in fatty fish and algae. ALA can be converted to EPA and DHA in the body, but conversion rates are typically low, under 10%, which is why direct dietary sources of EPA and DHA matter.
What DHA Does in the Brain
DHA isn’t just good for your brain… it’s actually one of the building blocks the brain is made from. It helps brain cells communicate with one another, which is why getting enough DHA has been linked to healthy brain function throughout life. ³
Omega-3s also support a protein called BDNF – brain-derived neurotrophic factor. Think of it as part of your brain’s maintenance crew. It helps brain cells grow, repair, and build new connections throughout life. ⁴
What EPA and DHA Do for the Heart
EPA and DHA also support heart health. They help lower triglycerides, support healthy blood pressure, reduce inflammation, and help your heart work the way it should. Researchers also believe BDNF may help protect the heart by supporting healthy blood vessels and heart function. ⁵
That dual role makes omega-3s a clear example of how one nutrient can support both the brain and the heart through related pathways.
What Omega-3 Deficiency Actually Feels Like
Omega-3 deficiency often develops quietly rather than causing obvious symptoms right away. Over time, low EPA and DHA intake may affect long-term health, with commonly associated signs including:
- Persistent brain fog or difficulty concentrating
- Low mood or increased susceptibility to depression
- Dry skin and brittle nails (omega-3s support skin cell membrane integrity)
- Joint stiffness and inflammation
- Fatigue that is disproportionate to sleep and activity levels
- Poor sleep quality
None of these symptoms point to omega-3 deficiency on their own. But if you rarely eat fish or don’t take an omega-3 supplement, they’re a good reminder to take a closer look at your intake. ⁶
How Much Do You Actually Need?
Current recommendations from major health authorities:
- 250–500mg combined EPA + DHA per day for general cardiovascular and cognitive health (WHO, European Food Safety Authority)
- 1,000mg+ EPA + DHA per day may be recommended for individuals with elevated triglycerides or specific cardiovascular risk factors, always in consultation with a healthcare provider
- For ALA (plant-source omega-3): 1.1–1.6g per day for adult women and men, respectively (Dietary Reference Intakes)
The critical distinction is between ALA, which many people get from flaxseed, chia seeds, and walnuts, and EPA and DHA, which require fatty fish or algae-based sources (or supplementation). Meeting your ALA target does not guarantee adequate EPA and DHA, because conversion is inefficient.
The Best Food Sources of EPA and DHA
- Salmon (wild-caught): 1,500–2,000mg EPA + DHA per 100g serving
- Sardines: 1,400–1,800mg EPA + DHA per 100g serving
- Mackerel: 2,000–2,500mg EPA + DHA per 100g serving
- Herring: 1,700–2,100mg EPA + DHA per 100g serving
- Anchovies: 1,400–1,600mg EPA + DHA per 100g serving
- Algae-based DHA supplement: suitable for plant-based eaters, as algae is the original source of DHA that fish accumulate from eating it
Two to three servings of fatty fish per week is the most common dietary recommendation for reaching 250–500mg EPA + DHA daily. For many people, fatty fish just isn’t on the menu often enough.
How to Know If You Are Actually Getting Enough
This is where most nutrition conversations stop at the general, and Cronometer makes it specific.
When you log food in Cronometer, it tracks omega-3 fatty acids broken down by type, including DHA, EPA, and ALA separately. This matters because knowing your total omega-3 intake without knowing the EPA and DHA component is like knowing your total protein without knowing whether it is a complete protein. The number alone is not the story.
A practical approach for any Cronometer user:
- Track every meal for seven days without changing anything
- At the end of the week, check your average daily DHA + EPA intake against the 250–500mg target
- Identify which meals are contributing omega-3s and which days are zero-contribution days
- Add one to two servings of fatty fish per week, or an algae-based supplement, and track for another week to see how the average shifts
- Review your Nutrition Report to see how your average EPA and DHA intake pattern changes over time. As a Free user, you can always see the last 7 days of your Nutrition Report.
Looking at a full week of data on your Nutrition Report gives you a much clearer picture than looking at a single day and, with Cronometer Gold, you can look back at your Nutrition Report over weeks and months.
A Note on Supplementation
Fish oil and algae-based omega-3 supplements are widely available and well-studied. For individuals who do not eat fatty fish regularly, whether by preference, allergy, or dietary pattern, supplementation is a practical and evidence-supported option for meeting EPA and DHA targets.
If you are considering supplementation, it is worth tracking your dietary EPA and DHA intake first to understand your actual gap. Tracking with Cronometer first as a baseline helps you understand whether you even need a supplement and gives you something meaningful to discuss with your healthcare provider. Tracking with Cronometer first as a baseline helps you understand whether you even need a supplement and gives you something meaningful to discuss with your healthcare provider.
FAQs
How much omega-3 do I need per day?
For general brain and cardiovascular health, most health authorities recommend 250–500mg of combined EPA and DHA per day. This is most easily achieved through two to three servings of fatty fish per week. ALA, the plant-source omega-3 found in flaxseed, chia seeds, and walnuts, has a daily target of 1.1–1.6g but does not replace EPA and DHA, as conversion in the body is inefficient.
What are the signs of omega-3 deficiency?
Diet may contributeOmega-3 deficiency rarely announces itself. Low EPA and DHA intake has been linked with brain fog, difficulty concentrating, low mood, fatigue, dry skin, joint stiffness, and poor sleep. These symptoms can have many causes, which is why checking your intake is more useful than guessing. ⁶
Is there a difference between omega-3s from fish and from plants?
Yes, and it’s an important one. Flaxseed, chia seeds, and walnuts are all healthy foods, but they provide ALA, not the EPA and DHA found in fish. Your body can convert a little ALA into EPA and DHA, but not very efficiently. That’s why fatty fish, and algae-based supplements for people who don’t eat fish, are the easiest ways to get the omega-3s most closely linked to brain and heart health.
How do I track my omega-3 intake?
Cronometer tracks omega-3 fatty acids broken down by type DHA, EPA, and ALA separately in its free version. Log your meals for seven days and check your average daily DHA + EPA against the 250–500mg recommended target. This will show you exactly where your intake stands and which meals are contributing meaningful amounts. Cronometer Gold allows you to view your Nutrition Report across weeks and months, making it easier to track and confirm changes and consistency over time.
Final Thoughts
Most people don’t know whether they’re getting enough omega-3s. Now you have a way to find out. Track your meals for a week with Cronometer and check your Nutrition Report to see where you stand.
About the Author
Keshia Blake is the Brand & Communications Specialist at Cronometer, where she helps translate nutrition science into thoughtful, human-centered stories that empower people to better understand their health. Her background spans healthcare, health behaviour change, advertising, creative strategy, and brand communications, bringing together evidence-based science with storytelling that makes complex topics feel relatable, accessible, and actionable.
She is passionate about exploring the hidden connections between nutrition, behaviour, long-term health, and helping readers move beyond food rules and toward a deeper understanding of their bodies.
References
- World Health Organization. Healthy diet (Fact Sheet). Geneva: World Health Organization. Updated 2024.
- European Food Safety Authority. Scientific Opinion on Dietary Reference Values for Fats, including Saturated Fatty Acids, Polyunsaturated Fatty Acids, Monounsaturated Fatty Acids, Trans Fatty Acids, and Cholesterol. EFSA Journal. 2010;8(3):1461.
- National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids – Fact Sheet for Health Professionals. Updated 2024.
- Nutrition Research Reviews. Global omega-3 intake and status: a review of worldwide EPA and DHA consumption and implications for public health. 2025.
- Progress in Lipid Research. Brain membrane phospholipids, DHA, and cognitive health: mechanisms and clinical implications.
- Nutrients. Omega-3 fatty acids, brain-derived neurotrophic factor (BDNF), and neuroplasticity: current evidence.
