If you’ve ever walked down the supplement aisle and wondered whether you really need an omega‑3 capsule, you’re not alone. New research out of the UK suggests that about 76% of the global population is not getting enough omega‑3—the essential fats our bodies can’t make on their own.


That doesn’t mean everyone is instantly at high risk for disease, but it does mean that many of us could be missing an important foundation for heart, brain, eye, and immune health. The good news: with a few targeted changes, most people can significantly improve their omega‑3 status without turning their lives upside down.


In this guide, we’ll unpack what this new analysis really means, how to tell if you might be low in omega‑3, and the most practical, evidence-based ways to close the gap—whether you eat fish, are vegetarian or vegan, or simply dislike seafood.


Person holding a capsule of omega-3 fish oil supplement
Many people rely on supplements to boost their omega‑3 intake when diet alone falls short.

The Global Omega‑3 Gap: What the New Research Found

A recent UK-based analysis, reported by Newser, reviewed omega‑3 intake data from populations around the world. The researchers concluded that roughly three out of four people—about 76% of the global population—are not meeting recommended omega‑3 intakes.


While specific daily targets vary slightly between organizations, many expert groups suggest around:

  • 250–500 mg per day of EPA + DHA (the marine omega‑3s) for generally healthy adults.
  • Higher intakes for people with heart disease, high triglycerides, or certain inflammatory conditions (under medical supervision).

“Our findings suggest that low omega‑3 intake is the norm, not the exception, in many regions of the world. Clearer guidelines and better communication are urgently needed.”
— Summary from the UK analysis reported by Newser

The review also highlighted that intake is especially low in areas where people rarely eat oily fish and where fortified foods or supplements are less available or less affordable.


What Exactly Are Omega‑3 Fatty Acids—and Why Do They Matter?

Omega‑3s are a family of essential fatty acids. “Essential” means your body can’t make them from scratch—you must get them from food or supplements.


The three main types are:

  1. EPA (eicosapentaenoic acid) – Found mainly in oily fish and algae. Important for heart health and inflammation regulation.
  2. DHA (docosahexaenoic acid) – Also from oily fish and algae. Critical for the brain, nervous system, and eyes.
  3. ALA (alpha‑linolenic acid) – Found in plant foods like flax, chia, walnuts, and canola oil. The body can convert a small amount of ALA into EPA and DHA, but the conversion is inefficient.

Large reviews and guidelines from organizations such as the American Heart Association and the U.S. National Institutes of Health (NIH) suggest that adequate omega‑3 intake is associated with:

  • Lower triglycerides and support for heart health.
  • Support for brain development in infants and cognitive function across the lifespan.
  • Visual development and eye health (especially DHA).
  • Potential support for mood and certain inflammatory conditions, though results are mixed and not a cure.

Selection of healthy foods rich in omega-3 fatty acids such as salmon, nuts and seeds
Oily fish, nuts, and seeds are some of the most reliable food sources of omega‑3 fatty acids.

If you imagine an “omega‑3 pyramid,” EPA and DHA from fish or algae sit at the top as the most direct and effective sources, with ALA‑rich plant foods forming an important but less potent base.


Could You Be Low in Omega‑3? Signs, Risk Factors, and Testing

There’s no single “tell‑tale symptom” that proves you’re low in omega‑3, and many people feel entirely normal. However, certain patterns and risk factors can raise suspicion.


Common risk factors for low omega‑3

  • You rarely or never eat oily fish (salmon, sardines, mackerel, herring, trout).
  • You follow a strict vegetarian or vegan diet without using algae‑based omega‑3 supplements.
  • You rely heavily on ultra‑processed foods and few whole plant sources like nuts and seeds.
  • You have conditions that affect fat absorption (e.g., certain gut or liver diseases), in which case you should be followed by a clinician.

Possible signs (non‑specific)

Research has explored links between low omega‑3 status and issues such as dry skin, brittle hair and nails, low mood, and fatigue—but these are non‑specific and can have many causes. They should never be used to self‑diagnose.


The most reliable option: blood testing

Some labs offer an Omega‑3 Index blood test, which estimates omega‑3 levels in red blood cell membranes. While not necessary for everyone, it can be helpful if:

  • You’re at high cardiovascular risk and your clinician is fine‑tuning your diet.
  • You follow a restrictive diet and want objective data.
  • You’ve started supplementation and want to see if it’s working.

A Real-World Story: Closing the Omega‑3 Gap Without Overhauling Everything

A 42‑year‑old office worker (let’s call her Maria) came to a dietitian with elevated triglycerides and a family history of heart disease. She didn’t like fish and assumed supplements were “just for bodybuilders.”


After reviewing her diet, the dietitian estimated that Maria was getting very little EPA or DHA—matching what population studies suggest for many adults. Instead of demanding a strict new meal plan, they agreed on a few realistic steps:

  1. Swap one red‑meat dinner per week for a salmon or trout dish she actually enjoyed.
  2. Add ground flaxseed and walnuts to her breakfast 3–4 days per week.
  3. Start a daily quality‑checked fish oil supplement providing about 500 mg EPA + DHA, after confirming with her doctor.

Six months later, Maria’s triglycerides had improved, and she felt more confident about her eating habits. It’s important to be honest: we can’t say omega‑3 alone caused the improvement—she also became more active and reduced added sugars—but supporting her omega‑3 intake was a key piece of a broader heart‑healthy plan.


Best Food Sources of Omega‑3: Fish, Plants, and Fortified Options

Getting omega‑3 from food offers more than just the fats themselves—you also pick up protein, vitamins, minerals, and other beneficial compounds. Here’s how to build an omega‑3‑friendly plate.


1. Oily fish rich in EPA and DHA

Aim for 2 servings of oily fish per week if you eat fish, as recommended by many heart‑health organizations.

  • Salmon
  • Sardines (fresh or canned in water or olive oil)
  • Mackerel (especially Atlantic and Pacific, not king mackerel due to mercury)
  • Herring
  • Trout
  • Anchovies

A typical serving of salmon (about 100 g cooked) can provide 1,000–2,000 mg of EPA + DHA combined, which already meets or exceeds many daily recommendations.


2. Plant sources rich in ALA

Plant foods provide ALA, which the body converts to EPA and DHA only in small amounts. They’re still valuable for overall health and especially important if you don’t eat fish.

  • Ground flaxseeds or flaxseed oil
  • Chia seeds
  • Walnuts
  • Hemp seeds
  • Canola and soybean oils

3. Fortified foods

Some products are fortified with omega‑3, often using algae oil or fish oil:

  • Omega‑3 enriched eggs
  • Some brands of milk, yogurt, or plant‑based milks
  • Fortified breads or spreads

Always check labels to see the actual amount of EPA/DHA or ALA per serving, and don’t assume the word “omega‑3” automatically means a clinically meaningful dose.

Close-up of salmon fillet and fresh vegetables prepared for a healthy meal
A simple salmon dinner twice a week can dramatically boost your omega‑3 intake.

Omega‑3 Supplements: How to Choose and Use Them Safely

For many people, especially those who dislike fish or have limited access to it, supplements can be a practical way to bridge the omega‑3 gap highlighted by the global research.


Main types of omega‑3 supplements

  • Fish oil – The most common form, providing EPA and DHA. Available as liquid or softgels.
  • Krill oil – Omega‑3s bound to phospholipids; tends to be more expensive, with smaller doses per capsule.
  • Algae oil – A vegan source of DHA (and sometimes EPA). Ideal for vegetarians, vegans, or people avoiding fish for allergy or religious reasons.
  • Cod liver oil – Provides EPA and DHA plus vitamins A and D; risk of excess vitamin A if dosed too high.

How much is typically used?

For generally healthy adults, many guidelines suggest around 250–500 mg per day of combined EPA + DHA from food and/or supplements. Higher doses (1–4 grams per day) are sometimes used under medical supervision to manage high triglycerides.


Always read supplement labels carefully: a “1,000 mg fish oil” capsule may provide far less than 1,000 mg of actual EPA + DHA.


Choosing a quality omega‑3 supplement

  1. Look for third‑party testing. Certifications from organizations like IFOS, USP, or NSF can help verify purity and potency.
  2. Check the EPA + DHA content. Focus on the amount of EPA and DHA per capsule, not just “fish oil” milligrams.
  3. Consider form and tolerance. Triglyceride or re‑esterified triglyceride forms may be better absorbed in some people; enteric‑coated capsules can reduce “fishy burps.”
  4. Be cautious during pregnancy and with medications. Pregnant or breastfeeding individuals and those on blood thinners should consult their clinician before starting supplements.
Close-up of various supplement capsules in a person's hand
Supplements can help close the omega‑3 gap, but dose, quality, and safety all matter.

A Simple 4‑Week Plan to Improve Your Omega‑3 Intake

If the global stats feel overwhelming, turning them into a personal, realistic plan can make change more manageable. Here’s a gentle, four‑week roadmap you can adapt.


Week 1: Take inventory

  • Write down how often you eat oily fish in a typical week.
  • List plant sources you already enjoy: walnuts, chia, flax, canola oil, etc.
  • If you already take a supplement, note the EPA + DHA dose per day.

Week 2: Add one new omega‑3 habit

  • Option A (if you eat fish): Add one oily fish meal this week.
  • Option B (plant‑forward): Add 1–2 tablespoons of ground flaxseed or chia to breakfast most days.
  • Option C: Discuss an appropriate supplement plan with your clinician or dietitian.

Week 3: Build consistency

Aim to repeat your new habit at least 3–4 times this week. Consistency matters more than perfection.


Week 4: Step it up slightly

  • Increase to 2 oily fish meals per week if possible, or
  • Ensure you’re getting plant sources almost daily plus a suitable supplement if you don’t eat fish.

Common Obstacles—and Realistic Ways to Overcome Them

The UK review called for clearer guidelines, but guidance is only useful if it fits real life. Here are some frequent challenges people face and strategies that respect your preferences and constraints.


“I don’t like fish.”

  • Try milder options like salmon or trout rather than very “fishy” varieties.
  • Use flavorful marinades, herbs, and lemon to reduce strong aromas.
  • If you still dislike fish, consider a quality algae or fish oil supplement and emphasize plant sources.

“I’m vegetarian or vegan.”

  • Prioritize ALA‑rich foods daily: flax, chia, hemp seeds, walnuts.
  • Consider an algae‑based DHA (and EPA) supplement if feasible.
  • Discuss with your clinician, especially if you’re pregnant, breastfeeding, or have specific health concerns.

“Supplements upset my stomach.”

  • Take omega‑3 supplements with meals, not on an empty stomach.
  • Try smaller doses spread out during the day.
  • Experiment with enteric‑coated capsules or different brands.

“I’m worried about mercury and contaminants.”

  • Favor smaller fish (sardines, anchovies) which tend to accumulate fewer contaminants.
  • Look for supplements that are purified and third‑party tested for heavy metals and pollutants.
  • Consult local or national fish safety guidelines, especially for children and pregnancy.
Small, sustainable changes—like adding seeds or choosing fortified foods—can make a real difference over time.

Before and After: What Changes Can You Reasonably Expect?

It’s important to set realistic expectations. Omega‑3s are supportive nutrients, not miracle cures. Here’s a reasonable “before and after” perspective based on current evidence.


Before improving omega‑3 intake

  • Diet may rely mostly on omega‑6‑rich oils and processed foods.
  • Little or no oily fish, rare intake of nuts or seeds.
  • Omega‑3 blood levels likely below ranges associated with optimal cardiovascular support in many studies.

After several months of consistent changes

  • Regular intake of oily fish or algae‑based sources, plus ALA‑rich plants.
  • Blood omega‑3 levels (if tested) often rise into ranges that large population studies associate with better heart health markers.
  • Some people may notice subjective changes—like less dry skin or improved mood—but these vary widely and are not guaranteed.

Omega‑3 intake is only one piece of a much larger health puzzle that includes sleep, movement, stress, genetics, and many other dietary factors. Think of it as laying stronger foundations, rather than a complete remodel.


What Experts and Guidelines Say About Omega‑3 Intake

Several major health organizations have issued guidance on omega‑3 fats, often focusing on heart and brain health. Their recommendations broadly align with the concerns raised in the recent UK analysis about widespread under‑consumption.


  • American Heart Association (AHA): Recommends eating two servings of fish per week, particularly fatty fish, for cardiovascular health (AHA omega‑3 guidance).
  • NIH Office of Dietary Supplements: Provides fact sheets summarizing research on omega‑3s and notes typical intakes are often below levels used in clinical studies (NIH omega‑3 fact sheet).
  • EFSA (European Food Safety Authority): Has established adequate intakes for EPA + DHA for adults and supports claims that they contribute to normal heart function at specific intakes.

“The balance of evidence suggests that increasing EPA and DHA intake—preferably from a combination of food and supplements when needed—can be a useful part of a heart‑healthy lifestyle.”
— Interpretation based on major guideline summaries

Bringing It All Together: Your Next Best Step

The new UK analysis underscores a clear message: most people worldwide aren’t getting enough omega‑3. You don’t need to become a nutrition expert overnight—but you can take one thoughtful, doable step this week.


Whether that step is planning a salmon dinner, sprinkling chia on your breakfast, or having a conversation with your doctor about supplements, it’s a move toward stronger long‑term foundations for your heart, brain, and overall well‑being.


Your call to action:

  1. Choose one omega‑3 habit from this guide that feels realistic this week.
  2. Write it down where you’ll see it—on your phone, fridge, or calendar.
  3. After two weeks, honestly assess how it feels and whether you’re ready to build on it.

If you have existing health conditions or take medications, especially blood thinners, schedule a quick check‑in with your healthcare provider to tailor these suggestions to your situation. With informed, steady steps, you can move from the global “76% not getting enough” toward a more supported, nourished you.