Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats — found in fatty fish and some plants — linked to heart health, brain function, and reduced inflammation.
Published by Repit Fitness · Last updated
Key facts
- Three main types: EPA, DHA, and ALA.
- EPA and DHA come mainly from fatty fish.
- Linked to heart, brain, and joint health.
- May support recovery by lowering inflammation.
Omega-3s are a family of essential fats your body can't make in sufficient amounts. The most active forms, EPA and DHA, come mainly from fatty fish like salmon, mackerel, and sardines; the plant form, ALA (in flax, chia, and walnuts), converts to EPA/DHA only inefficiently.
Research links adequate omega-3 intake to cardiovascular and brain health, and their anti-inflammatory effect may support recovery and joint comfort in active people. Eating fatty fish a couple of times a week covers most needs; a fish-oil or algae supplement is a reasonable option for those who don't.
Frequently asked questions
What are the best sources of omega-3?
Fatty fish like salmon, mackerel, and sardines for EPA and DHA. Plant sources like flaxseed, chia, and walnuts provide ALA, which converts to the active forms inefficiently.
Should I take a fish oil supplement?
If you regularly eat fatty fish, you likely don't need one. For those who don't, a fish-oil or algae-based omega-3 supplement is a reasonable way to fill the gap.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
Put it into practice with Repit
Track your training and nutrition with AI-powered coaching in the Repit Fitness app.
Get the app