The Truth About Omega-3s: Are You Getting Enough?
When I first started building my supplement line at Brother Barbell Supplements, one of the most common questions I got was, “Do I need to take fish oil?” That led me deep into the science of omega-3 fatty acids—and what I found convinced me it’s one of the most important nutrients that most people still aren’t getting enough of.
Omega-3s are essential fats, meaning your body can’t make them on its own—you have to get them from your diet. They’re critical for everything from heart health to cognitive performance, and yet studies show that most people, especially in Western countries, fall far short of the recommended intake.
Let’s break down why omega-3s matter, what the science says, and how to make sure you’re getting the right kind.
What Are Omega-3 Fatty Acids?
Omega-3s are a type of polyunsaturated fat, and there are three main types relevant to human health:
ALA (Alpha-linolenic acid) – Found in flaxseed, chia, walnuts, and some plant oils. ALA is considered the “parent” omega-3, but your body has to convert it into EPA and DHA to actually use it for most health benefits—and that conversion rate is very low (less than 10% in most people).
EPA (Eicosapentaenoic acid) – Found in fatty fish and fish oil. EPA plays a major role in reducing inflammation and supporting cardiovascular health.
DHA (Docosahexaenoic acid) – Also found in fatty fish, DHA is critical for brain development, memory, and maintaining healthy cell membranes—especially in the eyes and central nervous system.
Why Are Omega-3s So Important?
1. Heart Health
Omega-3s reduce triglyceride levels, lower blood pressure, and prevent blood clots—all of which are critical for maintaining a healthy cardiovascular system. DHA and EPA both help keep arteries flexible and reduce the risk of plaque buildup, especially in those with high cholesterol or at risk for heart disease.
2. Brain Function and Cognitive Performance
The brain is over 60% fat, and a big chunk of that is DHA. It plays a vital role in neurotransmitter function, neuron communication, and protecting brain cells from oxidative stress. Low DHA has been linked to cognitive decline, memory loss, and even depression. Some studies show that supplementing with omega-3s may help reduce symptoms of ADHD, anxiety, and cognitive fatigue.
3. Inflammation and Recovery
Omega-3s help regulate the body’s inflammatory response. For athletes and active individuals, this means faster recovery, less joint pain, and better resilience to training stress. EPA is particularly powerful for suppressing pro-inflammatory cytokines and supporting joint comfort.
4. Eye Health and Vision
DHA is also concentrated in the retina of the eye, and research shows that it helps maintain healthy vision, especially as we age. Deficiency can lead to visual decline and increase the risk of macular degeneration.
Signs You Might Be Deficient
Dry or itchy skin
Brain fog or poor memory
Joint discomfort
Fatigue
Poor mood or increased anxiety
Vision changes
Trouble recovering from workouts
If any of these sound familiar, it’s worth looking into your omega-3 intake.
Getting Omega-3s From Diet vs. Supplements
Fatty fish like salmon, sardines, mackerel, and anchovies are the best dietary sources of EPA and DHA. The problem? Most people don’t eat fish 2–3 times per week consistently, which is the minimum recommended to reach optimal omega-3 levels.
This is where high-quality fish oil or algal oil (for plant-based diets) can fill in the gap. But not all omega-3 supplements are created equal. Look for:
Triglyceride form (better absorption than ethyl esters)
Third-party testing for heavy metals and oxidation
Proper dosing – aim for at least 1,000mg combined EPA + DHA per day
Omega-3s and the Brother Barbell Philosophy
At Brother Barbell Supplements, I’m focused on real results—backed by science and built for real people. Whether you’re trying to improve your recovery, sharpen your focus, or just stay healthier as you age, omega-3s are a foundational piece of the puzzle.
They’re not trendy. They’re not flashy. But they’re one of the most clinically validated supplements you can take—and one of the most consistently underutilized.
If you’re not getting enough omega-3s from your diet, now’s the time to change that. Whether through food or supplementation, your heart, brain, joints, and mood will thank you.
Want help building a supplement routine that works for your goals? Fill out our personalized supplement questionnaire and I’ll point you in the right direction.
