General Wellness

What Are the Benefits of Omega-3?

A selection of Omega-3 rich foods and sources of unsaturated fats.

Omega-3 fatty acids are getting a lot of attention lately and for good reason. These healthy fats are not just a part of fatty fish but are also part of your body! These essential fats can support your health.* Keep reading to learn more about the types of omega-3s, what they do, and what foods have them.

What are omega-3 fatty acids?

Omega-3 fatty acids are a specific type of fat. While fat in general has gotten a bad rep, omega-3s are a healthy fat and play an important part in our health.* In fact, it’s an essential nutrient and many people don’t eat enough!

There are several different types of omega-3 fatty acids. Because their names are so long, it’s common to refer to them by their abbreviated names, such as ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

What is omega-3 good for?

Omega-3 fatty acids have several benefits in your body. They help support heart health and are found in the brain and eyes.*

What are omega-3 foods?

A good source for omega-3 fatty acids is from fish, but you can also find some types of omega-3 in plant-based foods. In fish, omega-3 fatty acids are the EPA and DHA forms, while in plant-based foods like nuts and oils, you’ll find ALA.

Algae and seaweed have EPA and DHA but the amounts are usually very low in food. They are often used as a source of EPA and DHA in plant-based omega-3 supplements. If you don’t like fish, foods with ALA are a plant-based option for adding more omega-3 fatty acids to your day.

Here are some omega-3 rich foods:

FoodServing SizeEPA (mg)DHA (mg)ALA (mg)
Salmon3 oz, cooked858618
Anchovies1 oz, cooked216366
Sardines3 oz, cooked435468
Pacific oysters3 oz, cooked745425
Trout3 oz, cooked243577
Mackerel3 oz, cooked369677
Tuna, canned3 oz21167
Omega-3 fortified eggs1 egg26360
Flax seeds, whole1 Tbsp 2,350
Walnuts1 oz 2,570
Chia seeds1 oz 5,060
Canola oil1 Tbsp 1,280
Soybean oil1 Tbsp 920

The US Dietary Guidelines recommend adults consume at least 8 ounces of fish per week. However, some fish can be contaminated with mercury, depending on where the fish is from and the type of fish. If you are looking for fish that are higher in EPA and DHA while being lower in mercury, the Dietary Guidelines recommends salmon, anchovies, sardines, Pacific oysters, and trout.

Can you get omega-3 in supplements?

Yes, omega-3 supplements are a great way to add some omega-3 to your day! Make sure to choose supplements with omega-3 that are tested for mercury or other containments.

Vitafusion Omega-3 gummies and Prenatal gummy vitamins, as well as Lil Critters Omega-3, contain high-quality, purified, and concentrated fish oil that is tested for heavy metals, such as mercury and lead.

  • vitafusion Omega-3 – These tasty, raspberry-lemonade flavored gummies contain Omega-3 EPA and DHA to help support heart health* in every 2-gummy serving.
  • vitafusion prenatal with DHA – Each two-gummy serving includes essential vitamins and minerals to help support mom and baby’s health needs,* with 50 mg of Omega-3 DHA.
  • Lil Critters Omega-3 – These kid-friendly gummies contain 50 mg DHA with delicious lemonade flavors in every serving.

Omega-3 health benefits and you

Omega-3s are not only important, but they play a vital role in supporting heart health and are even found in our brains and eyes.* If you’re looking for a convenient and tasty omega-3 supplement, vitafusion Omega-3 gummies offer a simple solution to increase your daily Omega-3 intake.

Brought to you by the vitafusion nutrition™ experts.