Omega-3

Omega-3 – The Anti-Inflammatory Essential Fat

Omega-3 fatty acids are essential fats that your body cannot produce on its own, meaning you must get them through your diet or from supplements.

Known for supporting heart health, brain function, and reducing inflammation, omega-3 fatty acids are one of the most researched and beneficial nutrients.

Why Omega-3 Is Important

Brain Health & Mood – DHA (a type of omega-3 fatty acid) is a significant component of the brain and is linked to improved memory and a reduced risk of depression.

Heart Health – Omega-3s lower triglycerides, reduce blood pressure, and improve overall cardiovascular function.

Joint & Inflammation Support – They help reduce inflammation, which benefits conditions like arthritis.

Pregnancy & Child Development – DHA is crucial for fetal brain and eye development.

Signs You Might Need More Omega-3

• Dry or irritated skin

• Brittle hair or nails

• Low mood or brain fog

• Joint stiffness or inflammation

• Poor concentration or memory

Types of Omega-3

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

EPA (Eicosapentaenoic acid): Reduces inflammation and supports heart health.

DHA (Docosahexaenoic acid): Important for brain, eye, and nervous system health.

ALA (Alpha-linolenic acid): Found in plants like flax and chia seeds, but must be converted into EPA and DHA in the body. It is essential to note that the conversion of ALA to EPA/DHA is inefficient, with a conversion rate of only 5–10%.

Why Post-Menopausal Women May Need Extra ALA

After menopause, estrogen levels drop, which can affect how the body processes fats and increases the risk of cardiovascular disease.

Flaxseeds offer omega-3 fatty acids and fibre—both allies in fighting inflammation and supporting heart health, which becomes increasingly important after menopause. For maximum benefit, use ground flaxseeds, which are more nutritious than whole seeds that pass through undigested. Aim for 1–2 tablespoons daily, added to your cooking, such as in oatmeal.  Please note that heating the seeds (by baking or soaking in hot water) is essential, as raw flaxseeds release toxic hydrogen cyanide during digestion.

Flaxseeds pack a powerful phytoestrogenic punch through compounds called lignans. When consumed, your gut bacteria convert these into enterolactone and enterodiol, which help modulate oestrogen activity, beneficial for women's hormone balance.

Men can obtain the benefits of ALA omega-3 from flaxseed oil, which contains virtually no lignans and so will not affect their hormones.

ALA from plant sources (like flax and chia seeds) has been shown to:

Reduce inflammation and oxidative stress, which tend to increase after menopause.

Improve lipid balance, helping lower LDL (“bad") cholesterol.

Support healthy arteries, reducing the risk of heart disease, which rises after menopause.

Provide a plant-based alternative for women who don't consume fish, offering a gentle but valuable source of omega-3s.

Including extra ALA-rich foods, such as flax, chia, hemp seeds, and walnuts, can be particularly beneficial for heart and joint health during this stage of life.

Recommended Daily Intake (RDI)

There is no formal RDI for omega-3, but health experts recommend:

250–500 mg/day of combined EPA + DHA for adults.

1000 mg/day for heart health or inflammation support.

ALA: 1–3 g/day is often beneficial post-menopause.

Why Keeping a 5-Day Food Diary is So Helpful

(Especially with a Free App Like Cronometer)

If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.

Cronometer doesn't just track calories — it gives you a full nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on important nutrients like B12, magnesium, or iron.

One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.

If you're using my one-day meal plans for specific vitamins and minerals, keep in mind: they're just examples to show what's possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.

Tracking for just 5 days can give you a clearer picture of how your current eating habits support your health — and where a few smart tweaks can make all the difference.

Top Food Sources of Omega-3

The British Dietetic Association recommends 1-2 portions of oily fish per week (approximately 140g is equivalent to one portion of sardines/salmon/mackerel/trout/anchovies/herring).

Marine Sources (EPA + DHA)

Salmon (wild): 100 g = 2260 mg EPA + DHA

Mackerel: 100 g = 4100 mg

Sardines: 100 g = 1480 mg

Anchovies: 100 g = 2100 mg

Oysters: 100 g = 370 mg

Plant Sources (ALA) Conversion to EPA/DHA is inefficient (~5–10%)

Chia seeds: 1 tbsp = 1750 mg ALA

Flax seeds (ground and heated): 1 tbsp = 1600 mg ALA

Walnuts: 30 g = 2500 mg ALA

Hemp seeds: 1 tbsp = 1000 mg ALA

Example Meal Plan to Meet Omega-3 Needs

Breakfast:

Overnight oats with 1 tbsp chia seeds (1750 mg ALA)

A few walnuts (2500 mg ALA)

Lunch:

Sardine salad on wholegrain toast (100 g sardines – 1480 mg EPA + DHA)

Snack:

A smoothie with 1 tbsp toasted ground flaxseed (1600 mg ALA)

Dinner:

Grilled salmon (100 g – 2260 mg EPA + DHA)

Steamed vegetables with olive oil

Total: ~7500 mg omega-3 (well above the general recommended intake).

Omega-3 Supplements – Do You Need Them?

Yes, if you are vegan, a vegetarian, or someone who does not eat any egg yolks, liver, or fish.

If you don't eat fatty fish 2–3 times a week, a high-quality fish oil or algae oil supplement can help.

Fish oil or cod liver oil can be used to meet these requirements. They vary in their DHA and EPA content, so check the label and aim for EPA + DHA: 250–500 mg/day.

Krill oil has recently gained attention as an alternative to fish oil, as it provides high natural levels of EPA and DHA, and also offers several additional nutritional benefits, including choline (a vital chemical for brain function) and astaxanthin, an antioxidant that may protect cells against free radical damage.

Cleanmarine Krill Oil – Packed with EPA & DHA – Omega 3 with Added Astaxanthin and Choline – Vitamin D is available from Amazon here (paid link)

Cleanmarine Krill Oil

We have used Jarrow Formulas, EPA DHA Balance, Omega-3 Fatty Acids available from Amazon here (paid link)

Jarrow Formulas, EPA DHA Balance

Algae oil is a plant-based alternative that provides DHA (great for vegans), such as

Vegan Omega 3 Algae Oil, Plant-Based DHA EPA, available from Amazon (paid link)

Vegan Omega 3 Algae Oil,

Key Takeaways (Cheat Sheet)

• Target Intake: 250–500 mg/day of EPA + DHA; 2–3 g/day ALA for extra cardiovascular support post-menopause.

• Best Sources: Salmon (2260 mg/100 g), Mackerel (4100 mg/100 g), Chia seeds (1750 mg/tbsp), Walnuts (2500 mg/30 g).

• Tip: Post-menopausal women may benefit from extra ALA from seeds and nuts to help balance heart health and inflammation.

For more information, please visit https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

This information is provided for educational purposes only and should not be considered medical advice.