You may have heard that omega-3s are “good fats”, but what does that really mean? Omega-3s are more than just another nutrition buzzword. They’re essential fatty acids your body can’t make on its own, yet they impact everything from your hormones and metabolism to your mood, heart health, and even your skin. So, what exactly are omega-3s and how can you get more of them in your diet? Let’s break it down.

What are Omega-3s?

Omega-3s are a type of essential polyunsaturated fat that play a role in everything from cell structure to hormone production. They’re called omega-3s because of their chemical structure: the first double bond in their carbon chain sits at the third position from the end (the “omega” end). 

There are three main types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid) – found in fatty fish and certain algae
  
  
• DHA (docosahexaenoic acid) – also found in fatty fish and algae
  
  
• ALA (alpha-linolenic acid) – found in plant foods like walnuts, hemp seeds, chia seeds, and ground flax

Since your body can’t produce its own omega-3s, you need to get them from food or supplements. Unfortunately, many people struggle to get enough because typical Western diets are higher in omega-6 fatty acids (from processed foods, vegetable oils, and fried foods) and lower in omega-3-rich foods like fish, nuts, and seeds. Therefore, it’s important to be intentional about your omega-3 intake to ensure you’re meeting your needs. 

Omega-3s and Your Hormones

Hormones rely on fat for their production. Estrogen, progesterone, testosterone, and even stress hormones like cortisol are all made from fatty acids. When omega-3s are abundant, the body has the raw materials it needs to keep hormones balanced.

Research has shown that omega-3s can help decrease PMS symptoms and reduce acne. They also support healthy progesterone levels, which play a major role in fertility and menstrual cycle regulation. Sufficient omega-3s can help reduce the risk of developing endometriosis and can lower inflammation and help decrease pain for those with endometriosis.

In short: without the right fats, hormone balance is nearly impossible, and omega-3s are some of the most powerful fats you can give your body.

Omega-3s and Weight Management

Omega-3s are not a magic solution for weight loss, but they do support many of the systems that make weight management easier. One of the biggest ways they do this is by improving blood sugar control. Their anti-inflammatory nature increases insulin sensitivity, allowing your body to regulate blood sugar more effectively. When blood sugar is stable, cravings are less intense, energy stays steady, and fat storage becomes less likely.

Omega-3s also support blood sugar balance in another way: when paired with carbohydrates, healthy fats slow down digestion, leading to a steadier release of glucose into the bloodstream. Instead of the sharp spikes and crashes that drive hunger and mood swings, you get a more gradual, sustained supply of energy. Combined with the fact that omega-3s boost satiety and satisfaction, this makes it easier to avoid overeating and to stay balanced between meals.

Additionally, research has shown that omega-3 supplementation can improve fat oxidation and metabolism, meaning it boosts the body’s ability to burn fat. Put all of these effects together, and omega-3s become an important part of a weight management plan.

Omega-3s and Mood

Your brain is nearly 60% fat, and omega-3s make up a big part of that structure. They form the building blocks of cell membranes in the nervous system, which is why they have such a strong influence on mood and mental health.

Studies have linked omega-3 intake to lower rates of depression and anxiety. Their anti-inflammatory properties protect the brain against damage while also supporting neurotransmitter activity (ie. the chemical messengers that regulate how we think and feel). They even play a role in long-term cognitive function, helping with memory and focus as we age.

If you’ve ever felt “foggy” or noticed mood dips during times of stress, omega-3s might be one piece of the solution.

Omega-3s and Heart Health

One of the most well-known benefits of omega-3s is their impact on heart health. They help lower triglycerides (a.k.a. fat in the blood), reduce blood pressure, and decrease levels of hs-CRP — a key marker of inflammation that’s linked to heart disease risk. By calming inflammation in the arteries, omega-3s can make it harder for plaque to build up and easier for blood to flow freely.

This is one reason why populations that consume a lot of fatty fish, like in parts of Japan and the Mediterranean, tend to have lower rates of heart disease compared to Western countries.

Easy Ways to Add More Omega-3s to Your Diet

Getting enough omega-3s doesn’t have to be complicated. You can include them through both food and supplements, depending on your preferences and lifestyle.

To get enough EPA and DHA, the forms found in fish and certain algae, it’s recommended to eat fatty fish at least two times per week. A simple way to remember low-mercury options is SMASH:

• Salmon
  
  
• Mackerel
  
  
• Anchovies
  
  
• Sardines
  
  
• Herring
  
  
• Freshwater trout is another excellent choice.

Plant-based sources provide ALA, another type of omega-3 that your body can partially convert into EPA and DHA. Easy ways to include ALA in your meals include…

• Adding chia seeds, hemp seeds, walnuts, ground flax, or basil seeds to smoothies, oatmeal, yogurt, or baked goods
  
  
• Sprinkling hemp seeds or walnuts on salads or savory grain bowls
  

If you don’t eat fish regularly, a high-quality fish oil supplement can help fill the gap (Nordic Naturals is a favorite, which you can find on our Fullscript account). For vegans or vegetarians, an algae-based omega-3 supplement that contains DHA and EPA is a great option.

Looking for fresh seafood in Wilmington, NC? Check out this post: Wilmington's Top Spots for Fresh Seafood & Omega-3 Rich Choices.

By combining whole foods with supplements when needed, you can easily meet your omega-3 needs without overcomplicating meals.