What are the real benefits of omega-3?
The strongest evidence is for lowering high triglycerides (at prescription doses) and for DHA's role in a baby's developing brain and eyes. Skin and mood benefits are still emerging, and big trials like VITAL had mixed results. Blood EPA and DHA levels are low across most of the world, including Southeast Asia.
This article is for you if: you rarely eat oily fish, or you're wondering whether an omega-3 supplement is worth it and want an honest read of the research.
Omega-3s are among the most researched, and most oversold, nutrients on the shelf. Here's what EPA, DHA and ALA are, which benefits rest on solid trials, how our everyday fish stack up, and how much you need.
→ See Omega-3 Mango Burstlets, our plant-based algae oil omega-3 in a chewable mango burstlet
In this article
What's the difference between EPA, DHA and ALA?
- ALA (alpha-linolenic acid) is the plant omega-3, found in chia seeds, flaxseed, walnuts and some vegetable oils. Your body can't make it, and the adequate intake for adult women is 1.1 g a day.[1]
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the long-chain omega-3s found mainly in fish and seafood. DHA is concentrated in the brain and the retina of the eye.[1]
Your body can turn some ALA into EPA and then DHA, but the conversion is very limited, with reported rates below 15%.[1] So chia isn't a swap for sardines.
Fish or algae? Fish get their EPA and DHA from microalgae in the food chain, and algal oil supplements go straight to that source. They usually provide around 100 to 300 mg of DHA, some contain EPA as well, and they typically carry omega-3s in the triglyceride form. A small study found the DHA from algal oil was as bioavailable as the DHA from cooked salmon.[1]
Which omega-3 benefits have strong evidence?
Triglycerides. This is the most consistent finding. A 2020 Cochrane review of 86 randomized trials found that long-chain omega-3s lowered blood triglycerides by about 15%.[1] At prescription doses of 4 g a day, used under a doctor's care, they lowered very high triglycerides by 30% or more, according to the American Heart Association.[2]
Heart events: honestly mixed. The large VITAL trial gave 25,871 US men aged 50 and over and women aged 55 and over either 1 g a day of omega-3 (840 mg of EPA and DHA) or a placebo for a median of 5.3 years.[3] It found no significant drop in the main measure, a combination of heart attacks, strokes and heart-related deaths. In secondary results, total heart attacks were 28% lower, but strokes and heart-related deaths were not.[3] [1] So omega-3 is not a shortcut to heart health. Eating well, staying active and getting your blood pressure and cholesterol checked still matter most.
Brain and eye development. DHA builds up fastest in a baby's brain and retina during the third trimester, and it keeps building up in the brain through the first 2 years of life.[1] A Cochrane review of 70 trials in nearly 20,000 pregnant women found fewer preterm births in women given omega-3, but few clear differences in children's later IQ, vision or development.[4] So the "brain power" benefit is less certain than the headlines suggest.
What about skin and mood?
Skin. Omega-3s are part of the fats in your skin, and lab and early human studies suggest they may help the skin cope with UV damage through anti-inflammatory pathways.[5] But much of this research is early, and no omega-3 replaces sunscreen. In our high-UV climate, daily SPF comes first (see our guide to dark spots and the Philippine sun). Your skin barrier also relies on lipids like ceramides, and on antioxidants to handle pollution and sun.
Mood. People who eat more fish tend to have a lower risk of depression, but that can't prove cause and effect. A 2015 Cochrane review found a small effect of omega-3 supplements on depressive symptoms that the authors judged not clinically meaningful, and not enough evidence to say they help major depression.[1] If you're feeling persistently low, please talk to a doctor. A supplement isn't a substitute for care.
Are Filipinos getting enough omega-3?
Probably not, though the Philippines-specific data are thin. Researchers measure status as the share of EPA and DHA in red blood cells: above 8% is high, and 4% or below is very low.[6]
- A 2016 global survey of 298 studies found very low levels in Southeast Asia, as well as in North America, Europe and much of the world. High levels showed up mainly around the Sea of Japan and in Scandinavia.[6] One author worked for an omega-3 ingredient maker.
- A 2024 update covering 48 countries found the omega-3 index was low to very low in most of them.[7]
- A small study of 41 Filipino mothers found breast milk DHA close to global averages, but lower than earlier Philippine reports and highly variable from woman to woman. It was funded by a formula company.[8]
Our ulam is often built around fish, but plenty of it is lean, and oily fish doesn't land on most plates several times a week. A review of guidelines from around the world found that most countries with data fall short of recommended EPA and DHA intakes.[9]
Here's how some familiar fish compare, per 3-ounce (85 g) serving:
| Food (3 oz / 85 g) | EPA + DHA | Notes |
|---|---|---|
| Salmon, Atlantic, farmed, cooked | About 1.8 g | One of the richest sources, but pricey here |
| Galunggong (round scad) | About 1.6 g | Closest USDA match: Pacific and jack mackerel, cooked. Not a direct measurement of galunggong |
| Sardinas (canned in tomato sauce, drained) | About 1.2 g | Affordable and shelf-stable |
| Tuna, light, canned in water | About 0.2 g | Much lower than oily fish |
| Tuna, yellowfin, cooked | About 0.1 g | Lean fish, low in omega-3 |
| Bangus (milkfish) | Not listed | USDA gives total fat (about 6.7 g per 100 g raw) but no EPA or DHA breakdown |
| Algal oil supplement | Usually 100–300 mg DHA | Some also contain EPA. Check the label |
Sources: NIH Office of Dietary Supplements and USDA FoodData Central. Values vary with species, season and cooking.[1] [10]
Oily fish also brings protein, which many of us under-eat (see how much protein women need).
How much omega-3 do you need, and is it safe?
Official targets for EPA and DHA vary by country. Across 42 national and expert guidance documents, the most common recommendation for adults was 250 mg of EPA and DHA a day, with an extra 100 to 200 mg of DHA in pregnancy.[9] Two of that review's authors work for a UK supplement retailer.
Two servings a week of sardinas or galunggong would average out above that. If that's not realistic, a supplement can help fill the gap.
Safety. The European Food Safety Authority considers long-term intakes of up to about 5 g a day of EPA and DHA combined to be safe.[1] Side effects are usually mild, such as an unpleasant taste, heartburn or nausea. Two cautions:
- Two large trials found that 4 g a day for several years slightly raised the risk of atrial fibrillation (an irregular heartbeat) in people who already had, or were at high risk of, heart disease.[1]
- If you take warfarin or another blood thinner, check with your doctor first, as your blood tests may need monitoring.[1] The same goes if you're pregnant or have a health condition.
Where do our Omega-3 Mango Burstlets fit?
Our Omega-3 Mango Burstlets are designed for people who want omega-3 but can't face fish oil. Each serving gives you 600 mg of algae oil, a plant-based, triglyceride-form omega-3 that contains EPA and DHA. That makes it a vegan-friendly option. They're chewable mango burstlets with no fishy aftertaste, at ₱1,590 for 90 burstlets.
To be clear: 600 mg is the amount of algae oil, not of EPA and DHA, and it's well below the 1 g a day used in VITAL or the 4 g used to lower high triglycerides. Think of it as an easy way to support your everyday omega-3 intake, alongside fish when you can, not a replacement for a balanced diet or medical care.
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Related reading: Antioxidants and your skin: what pollution and sun do · What do ceramides do for your skin? · Vitamins for glowing skin: what actually helps
Frequently asked questions
Is algae omega-3 as good as fish oil?
Algal oil is a plant-based source of DHA, and some algal oils contain EPA as well. It usually supplies omega-3s in the triglyceride form, and one small study found DHA from algal oil was absorbed as well as DHA from cooked salmon. It also suits people who don't eat fish.
Can chia seeds and flaxseed give me enough omega-3?
They give you ALA, the plant omega-3, which is still worth eating. But your body converts only a small share of ALA into EPA and DHA, with reported rates below 15%. For EPA and DHA themselves, oily fish or algal oil are more reliable.
Should I take omega-3 during pregnancy?
DHA matters most in the third trimester, when it builds up in your baby's brain and eyes. Many national guidelines add 100 to 200 mg of DHA a day in pregnancy on top of the usual adult target. Ask your OB-GYN which fish and which supplement suit you.
Why does fish oil give me fishy burps?
An unpleasant taste, bad breath and heartburn are among the most common side effects of fish oil supplements. They're usually mild. If fish oil puts you off, an algae-based option without a fishy taste may be easier to stick with.
Key takeaways
- EPA and DHA come from fish and algae. Your body converts little plant ALA into them.
- The strongest evidence is for lowering high triglycerides (at prescription doses) and for DHA in pregnancy and early development.
- Large trials in healthy adults, like VITAL, had mixed results, and evidence for skin and mood is still emerging.
- Blood omega-3 levels are low in most of the world, including Southeast Asia. Sardinas and galunggong are affordable, rich sources.
- Most guidelines suggest about 250 mg of EPA and DHA a day. Check with your doctor if you take blood thinners or are pregnant.
References
[1] National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Accessed November 2026.
[2] Skulas-Ray AC, Wilson PWF, Harris WS, et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. 2019.
[3] Manson JE, Cook NR, Lee IM, et al. Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. N Engl J Med. 2019.
[4] Middleton P, Gomersall JC, Gould JF, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018.
[5] Pilkington SM, Watson RE, Nicolaou A, Rhodes LE. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Exp Dermatol. 2011.
[6] Stark KD, Van Elswyk ME, Higgins MR, Weatherford CA, Salem N Jr. Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults. Prog Lipid Res. 2016.
[7] Schuchardt JP, Beinhorn P, Hu XF, et al. Omega-3 world map: 2024 update. Prog Lipid Res. 2024.
[8] Devaraj S, Giuffrida F, Hartweg M, et al. Temporal evolution of fatty acid content in human milk of lactating mothers from the Philippines. Prostaglandins Leukot Essent Fatty Acids. 2023.
[9] Calder PC, Cawood AL, James C, et al. An overview of national and international long chain omega-3 polyunsaturated fatty acid intake recommendations for healthy populations. Nutr Res Rev. 2025.
[10] U.S. Department of Agriculture, FoodData Central. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat (FDC ID 171994).
These statements have not been evaluated by any regulatory authority. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Consult a healthcare provider before use if you are pregnant, breastfeeding, or on prescribed medication.
