Does the Average Person Get Enough Omega-3?

January 2, 2026 •

3 min read

According to the National Institutes of Health, the average adult in the United States consumes significantly less eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) than recommended, indicating that the average person gets enough omega-3 as ALA but not the more potent marine sources. This widespread deficiency can have negative impacts on overall health, including heart and brain function.

Quick Summary

This article explores whether average dietary habits meet omega-3 needs, revealing that while ALA intake is often adequate, crucial EPA and DHA levels are typically insufficient. It examines the health consequences of this deficiency, identifies common symptoms, and provides practical dietary strategies and supplementation options to improve intake.

Key Points

Widespread Deficiency: Most Western adults do not consume enough of the crucial marine-based omega-3s (EPA and DHA), though ALA intake may be sufficient.
Symptom Recognition: Common signs of an omega-3 deficit include dry skin, mood swings, joint pain, poor concentration, and dry eyes.
Diet vs. Supplements: Fatty fish are the richest source of EPA and DHA, but purified supplements (including vegan algal oil) are a reliable alternative for those with dietary restrictions or insufficient intake.
Boost Your Intake: To improve levels, focus on regularly consuming oily fish, plant-based ALA sources like flaxseed and walnuts, or fortified foods.
High-Risk Groups: Those who avoid fish, follow a vegan diet, or have certain health conditions are at higher risk for omega-3 deficiency.
Important for Health: Adequate omega-3 levels are critical for maintaining heart health, cognitive function, skin integrity, and a healthy inflammatory response.

The Widespread Gap Between Intake and Recommendation

Studies indicate that most adults in Western countries do not consume sufficient amounts of long-chain omega-3 fatty acids, specifically EPA and DHA. While the plant-based omega-3, ALA, might be consumed at adequate levels, its conversion to the more beneficial EPA and DHA is inefficient. The American Heart Association advises two servings of oily fish weekly, a recommendation many fail to meet. This leads to a notable gap between intake and the levels needed for optimal health, particularly for heart and brain function.

Why Do People Fall Short on Omega-3?

Several factors contribute to low omega-3 levels. Western diets are often high in omega-6 fatty acids, creating an imbalanced ratio that can increase inflammation. Many individuals also consume little or no fish due to dislike, availability, or dietary restrictions like vegetarianism and veganism. Even among fish-eaters, the omega-3 content can vary.

The Health Consequences of Insufficient Omega-3

An inadequate intake of EPA and DHA can lead to various symptoms affecting the body. Common indicators include:

Skin issues: Dry, irritated, or scaly skin, and conditions like eczema or psoriasis can worsen, as omega-3s are vital for skin barrier function.
Mental health concerns: Low omega-3s, especially EPA, are linked to mood changes, depression, and poor concentration, important for brain health and neurotransmitters.
Joint stiffness and pain: Omega-3s have anti-inflammatory properties, and a deficiency can increase inflammation, potentially worsening joint pain and conditions like rheumatoid arthritis.
Visual impairment: DHA is crucial for the retina. Insufficient intake may cause dry eyes and could increase the risk of macular degeneration.
Hair and nail problems: Brittle hair and nails can also signal a deficiency, including lack of omega-3s.

Omega-3 Sources: Diet vs. Supplements

Increasing omega-3 intake can be done through food or supplements. Both methods have benefits and drawbacks depending on individual needs.


Feature	Dietary Sources (Fatty Fish)	Dietary Supplements (Fish/Algal Oil)
Types of Omega-3	Rich in EPA and DHA, the most potent forms.	Concentrated amounts of EPA and DHA.
Purity and Contaminants	Potential for mercury and other contaminants, depending on the fish.	High-quality supplements are purified to remove toxins.
Other Nutrients	Provides a complete nutritional profile, including protein, vitamins, and minerals.	Offers a targeted, concentrated dose of omega-3s.
Vegetarian/Vegan	Not suitable for vegetarian or vegan diets.	Algal oil supplements are an excellent vegan source of EPA and DHA.
Consistency and Cost	Requires regular purchase and preparation of fish, which can be expensive.	Offers a consistent, easy-to-dose intake and is often cost-effective.

Supplements are a good option for those who don't eat fatty fish regularly. Algal oil is a particularly beneficial option for vegans, as it directly provides EPA and DHA.

Strategies to Increase Omega-3 Intake

To ensure adequate omega-3s, consider these strategies:

Eat more fatty fish: Aim for two weekly servings of fish like salmon, mackerel, sardines, or herring.
Incorporate plant-based sources: Include ALA-rich foods such as flaxseed, chia seeds, and walnuts regularly. These offer benefits despite limited conversion.
Choose fortified foods: Look for products fortified with omega-3s, such as eggs, yogurt, and milk.
Use specific oils: Opt for canola or soybean oil for cooking, and use walnut or flaxseed oil in dressings.
Consider supplementation: If dietary intake is insufficient, a high-quality fish oil or algal oil supplement can help. Consult a healthcare provider for dosage advice.

Conclusion

While ALA intake may be sufficient, most people do not get enough marine-based EPA and DHA. This deficiency, driven by modern diets, can contribute to various health issues, including skin and cardiovascular problems. Increasing intake through oily fish, plant sources, or supplements can help close this nutritional gap and support better health.

One resource providing further insight into omega-3s is the National Institutes of Health (NIH) fact sheet.

Frequently Asked Questions

ALA (alpha-linolenic acid) is a plant-based omega-3 found in seeds and nuts, while EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are marine-based, found primarily in fatty fish and algae. EPA and DHA are the most biologically active forms, and the body's conversion of ALA to EPA and DHA is very limited.

Studies from the National Health and Nutrition Examination Survey (NHANES) show that while many American adults meet the Adequate Intake for ALA, their consumption of EPA and DHA from food is far below recommendations, with average intake being only a fraction of the suggested amount.

Some of the earliest and most common signs of an omega-3 deficiency appear on the skin, including dryness, irritation, roughness, and the worsening of conditions like eczema. Hair and nail changes, such as brittleness, can also be an early indicator.

Yes, but they must be intentional about it. While they can get ALA from plant sources, the conversion to EPA and DHA is inefficient. Vegans can meet their EPA and DHA needs through algal oil supplements, which are derived directly from marine algae.

Getting omega-3s from whole foods like fatty fish is generally preferable because you also get other nutrients. However, for those who don't eat fish regularly, high-quality supplements are a reliable way to ensure adequate intake of EPA and DHA without the risk of contaminants.

The American Heart Association recommends eating at least two servings of fatty fish per week. A serving is typically defined as 3.5 ounces (cooked).

The U.S. Food and Drug Administration advises against consuming more than 5 grams per day of combined EPA and DHA from supplements. Excessively high doses can lead to blood thinning and may interact with certain medications. It is best to consult a healthcare provider for high-dose supplementation.