All About Omega-3 Fatty Acids

What are Omega-3 Fatty Acids?

Your body needs omega-3s. Omega-3 fatty acids are a family of unsaturated fats that the body requires for normal function. They are key structural components of cell membranes,¹ and research suggests that adequate omega-3 intake may support many parts of the body and body processes, including brain function,² cardiovascular health,³ eye health, and cell membranes. It may also support your mood.^5,6

Why are they called that? Chemically, omega-3s belong to a class of molecules called fatty acids—long hydrocarbon chains that, combined with other components, make up dietary fats. They're "fatty" because of that long carbon chain, and "acid" because of a specific chemical group at one end. "Omega-3" refers to the position of a particular feature partway down that chain, not to the overall shape of the molecule.

That’s as far as we’ll take you under the microscope. The point is that your body needs these particular fats, so it’s important to consume them consistently.

Types of Omega-3s: EPA, DHA, and ALA

The three main types of omega-3 fatty acids are:

• EPA: Eicosapentaenoic acid
• DHA: Docosahexaenoic acid
• ALA: Alpha-Linolenic acid

Each plays a distinct role. EPA and DHA are directly incorporated into cell membranes throughout the body, including the brain and retina; ALA contributes only indirectly since the body converts a limited amount of ALA into EPA and DHA.

• EPA helps support and maintain cardiovascular (heart) health.³
• DHA supports vision, the nervous system, and cognitive health.⁷
• ALA supports blood vessel function and cardiovascular health8, and some research suggests it may support cognition.⁹

How does the body use omega-3 fatty acids?

The body uses omega-3 fatty acids to refresh and build cell membranes and maintain normal cell structure and function—from hair, skin, and eyes to heart and brain. Omega-3s also produce compounds that help support blood vessel function and immune responses. They may also help with mood and cognition.

Food sources of omega-3 fatty acids

EPA and DHA

A diet rich in whole foods is always your best source of nutrients. EPA and DHA are found primarily in fatty fish and algae (in foods such as seaweed or kelp). If you eat fatty fish 1–2 times per week, you’re probably consuming a beneficial amount of EPA and DHA. To get more of this omega-3 into your diet, consider eating more of the following: salmon, sardines, herring, anchovies, rainbow trout, albacore tuna, black cod, oysters, mussels, or crab.

This is why AG1’s omega-3 supplements contain EPA and DHA derived from wild-caught small fish, in their most bioavailable form. When taken in combination with a varied and nutritious whole food diet, you’ll be covering your omega-3 bases.

ALA

ALA is the primary plant-based omega-3 fatty acid. It is not as biologically active as EPA and DHA, but serves as a precursor that the body can partially convert into EPA and DHA.

ALA can be found in plants such as:

• Flaxseed
• Chia seeds
• Walnuts
• Hemp seeds
• Perilla oil

Are you getting enough omega-3s?

According to recent cross-sectional dietary intake data, American adults do not eat sufficient amounts of fish. United States Dietary Guidelines recommend getting at least two servings of seafood weekly, but only about a quarter of adults report consuming seafood this frequently.¹⁰ Two servings of oily fish per week (American Heart Association recommendation) would provide approximately 500 mg of EPA and DHA. But because of a lack of seafood in their diet, Americans only consume an average of 35 to 75 mg of DHA per day.¹¹

In short, there is an overall low omega-3 intake in the United States.¹²

What you can do: Eat more seafood! If that’s not possible, turn to plant-based sources and supplements. Take a look at the Food Sources section above for more information.

How AG1 supports your daily nutritional needs

AG Omega3 delivers clinically relevant doses of EPA & DHA to support your brain, heart, and immune health. The EPA & DHA are sourced from wild-caught small fish to ensure they are in their naturally occurring and most bioavailable triglyceride form.

Our omega-3 source and formula are:

• NSF Certified for Sport (one of the most rigorous independent quality and safety certification programs in the supplement industry)
• International Fish Oil Standards (IFOS™) certified (third-party program for fish oil quality that rigorously tests fish oils for omega-3 strength, contaminants, and oxidation/freshness)
• Friend of the Sea certified (our omega-3s come from responsibly managed fisheries that help protect ocean ecosystems while meeting strict standards for quality, traceability, and purity)

We also offer the AG Omega3 + CoQ10 supplement, which combines clinically relevant EPA & DHA with 100mg of CoQ10 to support cardiovascular health, cellular energy production, and long-term vitality. CoQ10 (ubiquinone) is a compound found in nearly every cell in the body, where it plays a central role in energy production and cellular energy metabolism. It naturally declines with age, making it important to prioritize it through supplementation.

A diet rich in omega-3 fatty acids, combined with other wholesome foods, supports multiple bodily functions. Stack your weekly omega-3s (be it fish, flaxseed oil, or an omega-3 supplement) with consistent, foundational nutrition, like a daily serving of AG1 Next Gen’s blend of essential vitamins, minerals, antioxidants, and digestive enzymes. It’s formulated with tested dosages and quality ingredients to support nutrient absorption, energy, gut health, and immune function. In tandem, an omega-3-rich diet + foundational nutrition = comprehensive support for the body’s interconnected systems and overall well-being.

Prioritize omega-3s alongside foundational nutrition to help support whole-body health over time.

References:

1. Patted PG, Masareddy RS, Patil AS, Kanabargi RR, Bhat CT. Omega-3 fatty acids: a comprehensive scientific review of their sources, functions and health benefits. Future J Pharm Sci. 2024;10:94. Published July 29, 2024. doi:10.1186/s43094-024-00667-5.
2. Suh SW, Lim E, Burm SY, Lee H, Bae JB, Han JW, Kim KW. The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without…: a systematic review and dose-response meta-analysis. BMC Med. 2024;22(1):109. doi:10.1186/s12916-024-03296-0.
3. Manson JE, Cook NR, Lee IM, et al. Marine n-3 Fatty Acids and Prevention of Cardiovascular…. N Engl J Med. 2019;380(1):23-32. doi:10.1056/NEJMoa1811403
4. Khan SU, Lone AN, Khan MS, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021;38:100997. Published 2021 Jul 8. doi:10.1016/j.eclinm.2021.100997
5. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in…: A meta-analysis. Transl Psychiatry. 2019;9(1):190. Published 2019 Aug 5. doi:10.1038/s41398-019-0515-5
6. Hallahan B, Ryan T, Hibbeln JR, et al. Efficacy of omega-3 highly unsaturated fatty acids in the treatment of…. Br J Psychiatry. 2016;209(3):192-201. doi:10.1192/bjp.bp.114.160242
7. Lauritzen L, Brambilla P, Mazzocchi A, Harsøf LBS, Ciappolino V, Agostoni C. DHA Effects in Brain Development and Function. Nutrients. 2016; 8(1):6. https://doi.org/10.3390/nu8010006
8. Elagizi A, Lavie CJ, O'Keefe EL, Marshall K, O'Keefe JH, Milani RV. Omega-3 polyunsaturated fatty acids and cardiovascular health: a comprehensive review. JACC Adv. 2023;2(4):100414. doi:10.1016/j.jacadv.2023.100414.
9. Elagizi A, Lavie CJ, O'Keefe EL, Marshall K, O'Keefe JH, Milani RV. Omega-3 polyunsaturated fatty acids and cardiovascular health: a comprehensive review. JACC Adv. 2023;2(4):100414. doi:10.1016/j.jacadv.2023.100414.
10. Emmerich SD, Fryar CD, Stierman B, Ogden CL. Obesity and severe obesity prevalence in adults: United States, August 2021–2023. NCHS Data Brief. 2024;(538):1-8. National Center for Health Statistics. Published 2025. doi:10.15620/cdc/174590
11. Froyen E, Maarafi Z. The consumption of omega-3 fatty acids in American adults. Curr Dev Nutr. 2022;6(Suppl 1):902. doi:10.1093/cdn/nzac067.022
12. Matusheski NV, Marshall K, Hartunian-Sowa S, McBurney MI. US Family Physicians Overestimate Personal ω-3 Fatty Acid Biomarker Status: Associations with Fatty Fish and ω-3 Supplement Intake. Curr Dev Nutr. 2017;2(2):nzx007. Published 2017 Dec 7. doi:10.3945/cdn.117.002188