Omega-3 Fatty Acids
Essential fats (EPA and DHA) linked to cardiovascular, brain and joint health.
Recommended intake
250–500mg combined EPA/DHA/day for general health; higher under clinical guidance for specific conditions.
Deficiency signs
- • Dry skin
- • Difficulty concentrating
- • Joint stiffness
Food sources
- • Oily fish (salmon, sardines, mackerel)
- • Walnuts
- • Flaxseed
- • Algae-based supplements for plant-based diets
Evidence note
Strong evidence for cardiovascular and triglyceride benefits; moderate evidence for mood and joint comfort.