Common Name for Omega-3 Fatty Acids: What You Need to Know

January 1, 2026 •

3 min read

According to the World Health Organization, consuming 0.25 to 2 grams of EPA and DHA per day is recommended for health. Omega-3s are polyunsaturated fatty acids that are vital for human health and must be obtained from food since the body cannot produce them efficiently on its own. These essential fats are known by several common names, which vary depending on their specific type and source.

Quick Summary

The most common names for omega-3 fatty acids are DHA, EPA, and ALA, which represent the main types found in marine and plant sources. These essential nutrients are important for heart, brain, and eye health.

Key Points

Common names: EPA, DHA, and ALA are the key types.
Marine vs. Plant Sources: EPA/DHA from marine sources (fish, algae), ALA from plant sources (seeds, nuts).
Inefficient Conversion: ALA conversion to EPA/DHA is poor, making direct sources important.
Health Benefits: Omega-3s support heart, brain, and eye health and reduce inflammation.
Dietary Strategies: Combine fatty fish, seeds, nuts, and potentially algae supplements.
Supplementation: Fish, krill, and algal oils are common forms.

Understanding the Common Names for Omega-3 Fatty Acids

While "omega-3 fatty acids" is the scientific and widely recognized term, the three most important types have their own common names: Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). Understanding these different names and their sources is crucial for making informed dietary choices to support your overall health.

Alpha-Linolenic Acid (ALA)

ALA is primarily found in plant-based sources and is considered an "essential" fatty acid because the body cannot produce it.

Food sources: Flaxseeds, chia seeds, walnuts, and canola oil are key sources.
Body conversion: The body can convert ALA into EPA and DHA, but inefficiently.

Eicosapentaenoic Acid (EPA)

EPA, a "marine omega-3," is known for its anti-inflammatory benefits.

Food sources: Fatty fish (salmon, mackerel) and algae-based supplements are good sources.
Function: Supports cardiovascular health and reduces inflammation.

Docosahexaenoic Acid (DHA)

DHA is another marine omega-3 crucial for brain, eye, and nervous system development.

Food sources: Found in fatty fish and algal oil.
Brain and eye health: It's a major component of the brain and retina.

A Simple Way to Remember

Think of ALA as plant-based and EPA/DHA as marine-based. Combining sources is beneficial.

Plant-Based: ALA (seeds, nuts).
Marine-Based: EPA and DHA (fatty fish, algae).

Comparison of Omega-3 Fatty Acid Types


Feature	ALA (Alpha-Linolenic Acid)	EPA (Eicosapentaenoic Acid)	DHA (Docosahexaenoic Acid)
Primary Source	Plant-based foods (flaxseeds, walnuts)	Fatty fish, algae	Fatty fish, algae
Conversion	Inefficiently converted to EPA/DHA	Better absorbed directly	Better absorbed directly
Key Functions	Basic essential needs	Reduces inflammation, heart health	Brain, nerve, and eye health
Best For	Plant-based diets	Cardiovascular health, arthritis	Cognitive function, vision

Incorporating Omega-3s into Your Diet

A balanced intake involves diverse sources.

Oily Fish (EPA and DHA sources):

Salmon
Mackerel
Sardines
Herring
Anchovies

Plant-Based Sources (ALA sources):

Flaxseed and flaxseed oil
Chia seeds
Walnuts

Vegetarian/Vegan Sources (DHA/EPA alternatives):

Algae oil supplements
Fortified foods

Conclusion: Making Sense of Omega-3s

Omega-3 fatty acids encompass ALA, EPA, and DHA, each with distinct sources and roles. Prioritizing marine sources for EPA and DHA and including plant-based ALA ensures a comprehensive intake of these crucial nutrients. Consult a healthcare provider before starting supplements.

Frequently Asked Questions (FAQs)

1. What is the common name for the omega-3 found in fish oil? Fish oil contains EPA and DHA.

2. Is ALA the same as DHA and EPA? No, ALA is plant-based and inefficiently converted to DHA and EPA, which are marine-based.

3. Do all omega-3s have the same health benefits? EPA and DHA have stronger evidence for heart and brain benefits than ALA due to inefficient conversion.

4. Is fish oil the only way to get DHA and EPA? No, fatty fish and algae-based supplements are also sources.

5. Can I get enough omega-3s from a vegetarian diet alone? Plant-based ALA conversion is low; consider algae-based supplements or fortified foods.

6. What are the symptoms of an omega-3 deficiency? Symptoms can include skin issues; long-term deficiency may impact cognitive and heart health.

7. How much omega-3 is recommended per day? Recommendations vary, often suggesting fatty fish intake or around 1.1-1.6g of ALA daily.

8. Are omega-3s and omega-6s related? Both are essential fatty acids, but balancing their intake is important as they compete for enzymes.

9. What about contaminants like mercury in fish? Choose low-mercury fish; high-quality supplements are often refined to remove contaminants.

Frequently Asked Questions

Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

No, ALA is not the same. ALA is plant-based and inefficiently converted to EPA and DHA, which are marine-based and more readily used.

While plant-based foods contain ALA, the conversion to EPA/DHA is low. Algae-based supplements or fortified foods are recommended for optimal levels.

Omega-3s, especially EPA and DHA, support heart health, brain function, vision, and reduce inflammation.

Fatty fish (salmon, mackerel) are rich in EPA/DHA. Flaxseeds, chia seeds, and walnuts are plant-based ALA sources.

Recommendations vary. There's an Adequate Intake for ALA, but regular fatty fish intake is often suggested for EPA/DHA. Consult a doctor for high doses.

High doses can interact with blood-thinning medications. Consult a healthcare provider before starting supplements.

Yes, reputable supplements often undergo purification to remove contaminants like mercury.

Both provide EPA and DHA. Algae-based supplements are a direct source suitable for non-fish eaters.