Omega-3

Omega-3 fats include EPA and DHA, found mainly in oily fish such as salmon, sardines and mackerel and in algae, and ALA, found in flaxseed, chia and walnuts. They play a role in heart and brain health and in normal cell function.

Eating oily fish regularly is the usual advice for getting EPA and DHA. Research on fish oil supplements is mixed, and benefits in people without a specific need are not clearly shown. People who do not eat fish may consider algae-based products after talking to a clinician.

High doses may increase the risk of bleeding or affect heart rhythm in some people, so speak to a doctor first if you take blood thinners or have a heart condition. Choose a product that is independently tested for quality and freshness.