Most Australians are familiar with omega-3s but fewer realise just how widespread inadequate intake is. Today, on Global Omega-3 Day (3 March), new analysis from the Global Organization for EPA and DHA Omega-3s (GOED), highlights that an estimated 90% of people worldwide are not consuming enough EPA and DHA – the long-chain omega-3 fatty acids found primarily in marine sources, closely linked to heart, brain and lifelong health.
Not All Omega-3s Are the Same
While omega-3 is often used as a catch-all term, there are important differences between types. EPA and DHA are found in fatty fish and marine oils, while ALA is present in plant foods such as flaxseed and walnuts.
“It’s easy to lump all omega-3s together, but ALA does not have the same health effects as EPA and DHA omega-3s,” says Registered Dietitian Elana Natker from GOED, the global organisation for EPA and DHA Omega-3s.
Although the body can convert small amounts of ALA into EPA and DHA, this process is limited, making direct sources of EPA and DHA important.
Why Aren’t People Getting Enough?
One of the main reasons for low intake is simple – most people do not eat enough oily fish. Salmon, sardines, anchovies and other fatty fish are among the richest sources of EPA and DHA. Leaner seafood options such prawns provide protein and other nutrients, but relatively little omega-3.
For those not meeting the recommended intake, supplementation can help.
“Taking a daily supplement such as fish oil, krill or algal oil helps fill dietary gaps,” says Natker.
Why EPA and DHA Matter
EPA and DHA are among the most extensively researched nutrients globally, with more than 50,000 published scientific papers examining their health effects. Clinical research supports their role in maintaining:
- Heart health
- Brain health
- Eye health
- Prenatal and maternal health
- Early childhood development
How Much Omega-3 Do We Need?
In Australia, the National Health and Medical Research Council recognises that long-chain omega 3s can help to reduce chronic disease with a Suggested Dietary Target of 430 mg/day for women and 610 mg/day including small amounts found in grassfed red meat and chicken. There are a variety of sources of omega-3s available such as:
- Eating fatty fish at least twice per week
- Foods fortified with EPA and DHA can be helpful especially for vegans and non-fish eaters
- Taking a high-quality omega-3 supplement. Choosing products that display an AUST L, AUST LA or AUST R number on the front of the pack, indicates they are TGA regulated medicines and required to meet strict limits for heavy metals (including mercury, lead, cadmium and arsenic), pesticide residues and other environmental contaminants such as dioxins and PCBs.
Pregnant and lactating women also benefit from EPA and DHA. Talking with a healthcare professional is advisable to discuss when to start omega-3s, which is the best source and how much is right for you.
Omega-3 supplementation remains a well-established and evidence-backed way to help people address dietary gaps and support their health throughout life.
Ensuring sufficient consumption of EPA and DHA through diet, and supplementation where appropriate, forms part of a broader preventive health approach.
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