The brain, heart and immune system share the same discrete fuel: omega-3. These so-called “essential” fatty acids, which the body cannot produce, are involved in vision, memory, mood and even cardiovascular protection. A recent study sought to evaluate the omega-3 intake of individuals all over the world. Verdict: on a planetary scale, a large majority of adults, children and pregnant women remain below the recommended thresholds, even though these fats play a key role throughout life.
What this major global study shows on our omega-3 intake
Published in the journal Nutrition Research Reviewsthe study by the University of East Anglia and the University of Southampton brings together official recommendations for eicosapentaenoic (EPA) and docosahexaenoic (DHA) intakes in around a hundred countries, then compares them with observed consumption. The researchers therefore analyzed 42 technical documents which serve as the basis for national food guides. By cross-referencing these benchmarks with consumption data from 187 countries, they found that in 76% of them, average intakes remain below this minimum threshold, which corresponds to more than three-quarters of the world population.
The authors point out that these marine fatty acids help reduce the risk of premature birth, support the development of the brain and retina in infants, and limit the risk of cardiovascular disease, depression or cognitive decline. Professor Anne Marie Minihane emphasizes that the gap between recommendations and actual intake remains considerable and pleads, in the press release accompanying the study, for simpler and more sustainable solutions such as foods enriched with omega-3 or, if necessary, certain food supplements.
What dose of omega-3 is needed depending on age and pregnancy?
Behind the apparent diversity of figures depending on the country, a common base appears. For most adults, the minimum goal is around 250 mg per day of EPA and DHA. During pregnancy and breastfeeding, several reports recommend maintaining this floor of 250 mg of EPA + DHA and adding 100 to 200 mg of DHA, in order to cover the mother’s own needs and those of the fetus or infant.
To achieve these intakes, the priority route remains diet. Oily fish naturally concentrate EPA and DHA, and public health authorities recommend consuming them at least twice a week. Plants rich in alpha-linolenic acid (ALA) – nuts, rapeseed, flax or soybean oils – complete the intake, but ANSES points out that the conversion of ALA into DHA is very limited and is not enough to cover needs.
Prevent and identify omega-3 deficiency
Omega-3s are involved in many essential functions of the body, including memory, concentration, emotional balance, skin suppleness, eye hydration and joint comfort. When intake is insufficient, several signs may appear: persistent brain fog, difficulty staying focused, lower mood than usual, dry skin sometimes accompanied by tightness, eyes that itchy or dry out easily, or even stiffer and more sensitive joints.
To avoid deficiency and restore a good balance, diet represents the first response: fatty fish such as salmon or sardines, flax or chia seeds, nuts, vegetable oils rich in fatty acids or even tofu are natural sources to be favored regularly.
Omega-3 supplements: possible help, but handle with caution
The review highlights that diet alone does not always allow recommended intakes to be achieved, particularly in people who eat little fish and in pregnant women. In this context, Dr Abbie Cawood, Scientific Director at Holland & Barrett and Visiting Researcher at the University of Southampton, believes that “omega-3s play a vital role in health; it is essential at every stage of life to ensure that people can meet their needs, whether through diet or supplementation“, according to the research team’s press release.
Other studies, however, suggest that we remain cautious about self-medication with omega-3. A study published in 2024 in the journal
BMJ Medicine found a slightly higher risk of stroke and heart rhythm disturbances in people taking fish oil long-term. For doctor Daniel Monti, specialist in medicine and nutritional sciences at Thomas Jefferson University, “Omega-3s are important nutrients for good health throughout life, but they are best assimilated through food.“. He adds that “supplements can be prescribed but it is a nuanced process that must be supervised by a healthcare professional“, At National Geographic.