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Every day, we decide what to eat, often with a carelessness that rarely coincides with the real weight of those choices. In that everyday routine - the quick lunch, the impromptu dinner, the rushed shopping - lies an element we continue to underestimate: omega-3s. Omega-3s are essential fatty acids. We know them by name, but the truth is that most people don't really know what it means to 'get enough of them'.
Research is now crystal clear: In many countries, EPA and DHA blood levels (Omega-3 Index) are low. So low that they're associated with worsening cardiovascular health, reduced mental acuity and increased susceptibility to inflammatory conditions. It's not just an individual problem. In some parts of the world, fish is scarce; elsewhere, consumption is inhibited by cultural eating habits. In other places, environmental concerns raise doubts about the sustainability of marine resources.
What's for more, recommendations for each country don't correspond. Some work with grams, others with vague portions, some consider adults and forget children, and others talk about pregnancy in superficial terms. It's understandable that the public gets confused: if you hear everything and anything for long enough, you don't know where to start.
Why omega-3 is so important
Omega-3, especially EPA and DHA, is not a detail in your diet: it's a structural part of our biology. EPA helps the heart maintain a stable rhythm and helps protect blood vessels. DHA, on the other hand, is the building block of our brains: it's needed for babies to develop vision, for pregnant women to support fetal growth, and for adults to maintain memory and concentration.
More and more studies link sufficient omega-3 to a more stable mood, lower risk of depressive symptoms and a better controlled inflammatory response. As we age, these nutrients also become a valuable support against cognitive and muscle breakdown. It's not a biological detail: it's a common thread throughout the course of life.
This is precisely why more and more experts are emphasizing the urgent need for simple, non-technical, non-cryptic guidelines. If people knew exactly what to do, it would be much easier to turn theory into a concrete choice on their plate.
Guidelines that contradict each other
The problem is that each country seems to speak its own language. Some authorities use mathematical formulas based on daily calorie intake, while others opt for fixed numbers. There are regions where a lot of fish is eaten and therefore nutritional goals are different; elsewhere, where fish is hardly on the menu, guidelines are simply not realistic.
Most adults are advised to get an average of 250mg of EPA + DHA per day. During pregnancy, an additional amount of DHA is often recommended, usually about 100-200mg more. But a unified, coherent, accessible version does not exist. The result is a patchwork of information that never really fits together.
Yet the solution is up for grabs: one clear, broad-based message, communicated without jargon. A simple, recognizable phrase that can become a daily habit instead of a constant doubt.
Actually covering your needs
In daily life, meeting recommended amounts is less easy than it seems. Oily fish remains the richest source of omega-3, but far from all families eat it regularly. Sometimes this is because of financial reasons, sometimes out of concern for the environment, sometimes simply because they don't like it.
Fortunately, there are more and more alternatives that make it a lot more accessible: algae oil, for example, offers DHA in a sustainable form and without animal origin. Fortified foods are also becoming more common and are a practical tool for people who don't eat fish.
During pregnancy, the advice becomes even more explicit: DHA is essential. The development of the fetus' brain also depends on this nutrient, and leaving it to chance is simply not enough. The same goes for the elderly, who find a modest but solid ally for heart and eye health in Omega-3.
Real health gains require one clear message
The study published in Nutrition Research Reviews underscores an insight we should have long since embraced: collective health also depends on how easily we can explain what is good and what is bad for us. In the case of Omega-3, one common language would be enough: a direct explanation, a clue applicable to real life.
(©Nutrition Research Reviews via Euronews 2026/Managing Editor: Selma Keshkire - The Press Junction/Picture: ©picture alliance/dpa/dpa-POOL | Peter Kneffel)