Getting omega-3 from your food

Lots of people hear that omega-3 is good for them and wonder how to get enough. The good news is that ordinary meals can supply it. This page sets out where it comes from and how much the NHS suggests.

What omega-3 fats are

Omega-3s are a family of fats. One of them, called ALA, comes from plants. Your body uses it to make two longer omega-3 fats, called EPA and DHA. It only makes small amounts that way, and slowly.

Fish, and oily fish above all, give you EPA and DHA directly. The British Dietetic Association says these fats are important for your heart, blood vessels, lungs, and immune and hormone systems.

Oily fish once a week

The NHS suggests at least two portions of fish a week, and one of them oily. A portion is around 140g. Most people in the UK eat less than that.

Oily fish include salmon, sardines, mackerel, herring, kippers, pilchards, sprats and trout. Fresh and canned tuna do not count as oily fish. Tinned sardines, pilchards and tinned salmon are easy ways in. Their soft bones are a source of calcium too.

If you do not eat fish

Plant foods give you ALA. Good sources include walnuts, pumpkin seeds, chia seeds, rapeseed oil, linseed oil and soya foods such as tofu. Some brands of eggs, milk, yoghurt, bread and spreads have omega-3 added. The label will say so.

Omega-3 supplements

The British Dietetic Association says omega-3 supplements are not recommended for the UK population in general, because the evidence of benefit is not clear. NICE advises doctors not to offer omega-3 supplements to prevent heart disease.

Good to know

Some groups have a limit on oily fish. Girls, and women who are pregnant, breastfeeding or may have a baby one day, should have no more than two portions a week. Pregnant women should not take supplements containing vitamin A, and fish liver oil is high in vitamin A.

The NHS advises adults to keep vitamin A from food and supplements to 1.5mg a day or less. If you take a medicine such as warfarin, tell your doctor about any supplement first.

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