Most healthy adults can obtain all the omega-3 fatty acids they need from food and are unlikely to benefit from taking a daily supplement, according to a nutrition expert.
Omega-3 products have become increasingly popular because these fatty acids are associated with benefits such as supporting blood pressure, heart function and healthy blood-fat levels.
Because the body cannot produce these essential fats, they must come from food or supplements.
However, registered nutritionist Emma Bardwell told the Daily Mail that most people can reach recommended levels by eating oily fish regularly.
‘If you regularly eat oily fish and follow a varied diet, you probably don’t need a daily omega-3 supplement,’ she said.
‘But if you never eat fish, eat it only occasionally or follow a vegan diet, an omega-3 supplement containing EPA and DHA may be worth considering.
‘That is particularly relevant during pregnancy and breastfeeding, when DHA has an important role in the development of a baby’s brain and eyes.’
DHA, or docosahexaenoic acid, is a type of omega-3 fatty acid involved in brain function. Research published earlier this year found that DHA levels in fluid surrounding the brain rose by about 17 per cent after six months of supplementation.
Most healthy adults can get the omega-3 fatty acids they need from their diet rather than supplements, according to an expert
Ms Bardwell said DHA becomes ‘particularly important’ during pregnancy and breastfeeding, and recommended eating two portions of oily fish each week.
‘DHA contributes to the structure of the brain and retina, while a mother’s intake supports her baby’s neurological and visual development,’ she said.
‘Evidence also suggests that increasing long-chain omega-3 intake during pregnancy may reduce the risk of premature birth, particularly among women whose usual intake is low.’
Omega-3 may also have a role during perimenopause and menopause, Ms Bardwell said, partly because it can help reduce triglycerides, a common type of fat found in the blood and body.
She said: ‘As oestrogen levels fall, women’s risk of cardiovascular disease tends to rise. EPA and DHA can lower triglycerides, although the doses used for treatment are considerably higher than those found in standard supplements.
‘There is also interest in omega-3 for mood, cognitive function and joint health, but the evidence remains inconclusive. We do not have convincing proof that omega-3 supplements treat hot flushes or prevent dementia.’
‘Omega-3 is only one part of the picture,’ she added. ‘Fibre, sufficient protein, resistance exercise, good sleep and overall diet quality all play major roles in healthy ageing.’
Taking more omega-3 does not necessarily deliver greater health benefits.
Clinical trials have found that some high-dose supplements may increase the risk of atrial fibrillation, a common heart-rhythm disorder that can cause the heart to beat chaotically or irregularly.
Omega-3 can also interact with certain medicines, the nutritionist warned, so high doses should not automatically be assumed to be harmless.
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‘UK guidance suggests around 450mg of combined EPA and DHA a day,’ Ms Bardwell said. ‘Many clinical trials, however, use doses closer to 1,000mg.
‘That larger amount is not necessarily more effective for everyone. I would always advise checking the EPA and DHA levels on the label rather than focusing only on the total fish-oil content.’
Eating patterns rich in omega-3 fatty acids, including the Mediterranean diet, have long been associated with benefits for the heart, brain and other organs.
For people who do choose supplements, Mel Lawson, founder of omega-3 brand Bare Biology, said a common mistake can be found on the front of the bottle.
‘One of the biggest misconceptions is that a fish-oil bottle labelled ‘1,000mg’ provides 1,000mg of omega-3,’ Mel said. ‘That figure often refers to the total weight of the fish oil, rather than the amount of omega-3 it contains. The EPA and DHA quantities are the figures that matter.’
Foods and diets rich in omega-3 fatty acids, including the Mediterranean diet, have long been associated with benefits for heart and brain health
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This is because the body cannot produce these essential fatty acids itself, making diet the primary way to obtain them.
Some research has linked higher blood levels of omega-3 fatty acids with better cognitive function. Other studies, however, suggest that giving omega-3 supplements to people who already have dementia does not improve their mental abilities.
The latest study, published in the journal eBioMedicine, followed 365 adults aged 55 to 80 who rarely ate fish and were considered at risk of Alzheimer’s disease.
About half of the participants carried the APOE4 gene, the strongest known genetic risk factor for Alzheimer’s disease.
Participants were randomly assigned to receive either a daily fish-oil supplement containing 2,000mg of DHA or a placebo.
Researchers at the USC Center for Personalised Brain Health found that DHA levels in the fluid surrounding the brain increased by about 17 per cent after six months. This confirmed that the nutrient had reached its intended target.
After two years, participants completed memory and cognitive tests and underwent brain scans to determine whether their brains had shrunk since the study began.
The results showed no difference in cognitive performance between those who took the daily supplement and those who received the dummy pill.
Brain scans also indicated that the supplements did not protect against brain shrinkage, including in the hippocampus, the region responsible for memory.
The researchers concluded that although omega-3 supplements can reach the brain, the fatty acids may work more effectively as part of a Mediterranean-style diet than as a standalone supplement.