Do I really need omega-3?

Written by: Pippa Thackeray

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Healf Journal

Are you getting enough omega-3? Omega-3 fatty acids are fundamentally important for heart health, brain function, and overall well-being. Whether you are highly active or simply curious, knowing your omega-3 levels will help you make informed decisions about supplementation.


This short and accurate self-test to determine if you should consider increasing your daily intake of omega-3.

What are Omega-3 Fatty Acids?

Omega-3s are considered healthy fats that your body needs for a variety of functions, from keeping your heart healthy to supporting cognitive performance. Since your body can’t produce them, it’s very important to get enough omega-3 through food or supplements.

Question 1: What is your gender?

  • Male

  • Female

  • Other

  • Prefer not to say


Note: Proceed to the next question if female or other.

Question 2: Are you pregnant or breastfeeding?

  • Yes 

  • Explanation : Pregnancy and breastfeeding increase the need for DHA, an omega-3 fatty acid critical for foetal brain and eye development. Supplementation is often recommended to meet these heightened demands.

  • No

Question 3: Are you over 45 years of age?

  • Yes

  • Explanation : Omega-3s, particularly DHA and EPA, are linked to heart and cognitive health, which are especially crucial as we age. Increased intake can support these areas.

  • No

Question 4: How many portions of white fish (like sole, cod, or shellfish) have you had in the last 7 days?

  • None

  • 1-2 portions

  • 3-4 portions

  • 5 or more portions

  • Explanation : If your intake of white fish is low, you may not be getting enough DHA and EPA, essential omega-3 fatty acids, which makes supplementation important to ensure sufficient intake.

Question 5: How many portions of oily fish (like salmon, mackerel, or sardines) have you had in the last 7 days?

  • None

  • 1-2 portions

  • 3-4 portions

  • 5 or more portions

  • Explanation : Oily fish is the richest natural source of omega-3 fatty acids. Low consumption of oily fish may require omega-3 supplementation to fill this gap.

Question 6: How many days in the past week have you taken a supplement containing EPA and DHA (examples include fish oil, krill oil, or algae omega)?

  • None

  • 1-2 days

  • 3-4 days

  • 5-7 days

  • Explanation : Regular supplementation is key to maintaining optimal omega-3 levels, especially if dietary intake is insufficient.

Question 7: How often do you consume foods fortified with omega-3 (like cereals, bread, milk, yoghurt, and eggs)?

  • Never

  • Occasionally

  • Frequently

  • Daily

  • Explanation : Fortified foods can help boost your omega-3 intake, but if your consumption is low, you may need to rely more on direct sources like supplements or fatty fish.

Question 8: Finally, do you follow a vegetarian or plant-based diet?

  • Yes

  • No

  • Explanation : Plant-based diets often lack DHA and EPA, the most beneficial forms of omega-3. Algae-based supplements are a great alternative to meet your needs.

Recommended Omega-3 Products from Healf

Nordic Naturals Ultimate Omega


A high-potency fish oil supplement offering concentrated levels of EPA and DHA, supporting heart, brain, and immune health.


Baby's DHA


Designed for infants, this supplement provides essential DHA for brain and eye development in a safe, easy-to-administer formula.


NativePath Antarctic Krill Oil


Harvested from pristine Antarctic waters, this krill oil offers omega-3s along with powerful antioxidants to support joint and heart health.


Vim & Vigour Vegan Omega-3 with Astaxanthin


A plant-based omega-3 supplement with added astaxanthin, perfect for those following a vegan diet and seeking cognitive and cardiovascular support.

What you need to know about Omega-3

Forms of Omega-3: The primary omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in fish, and ALA (alpha-linolenic acid), found in plant sources like flaxseeds and walnuts.


Established Views on Omega-3


In the UK, organisations such as NICE and the British Dietetic Association provide guidelines on omega-3, emphasising heart and brain health, especially from dietary sources like oily fish.


Mental Health Connection


Lower levels of omega-3s are associated with higher anxiety and stress levels. Increasing your consumption may help support emotional balance.


Brain Development


DHA is important for cognitive health, including memory, focus, and overall mental clarity; it also plays a role in reducing the risk of neurodegenerative diseases as we age.


Optimising Your Omega-3 Levels


Modern diets are often deficient in omega-3 and overly high in omega-6, which can throw off the balance of these fatty acids in your body. Specialists recommend increasing your omega-3 intake through food or supplementation to maintain health.

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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf