Most people aren’t getting enough Omega-3: Here’s why it matters

Why omega-3 deficiency is becoming a global health concern

A growing body of research suggests that one of the most important nutrients for lifelong health is quietly missing from most diets. According to a new international research review, more than 75% of the world’s population is not consuming enough omega-3 fatty acids, a shortfall experts say could have far-reaching consequences for brain, heart, and metabolic health.

The findings, published in Nutrition Research Reviews by Cambridge University Press, have reignited calls for clearer dietary guidance and stronger public health policies around omega-3 intake.

What the research found

After analyzing omega-3 intake recommendations across more than 100 countries, researchers concluded that 76% of people globally fail to meet recommended levels of EPA and DHA, the two omega-3 fatty acids most strongly linked to human health.

Despite differences in national guidelines, the most commonly recommended intake for adults is 250 mg per day of combined EPA and DHA, with an additional 100–200 mg of DHA advised during pregnancy. These levels are typically achieved through oily fish consumption or, when necessary, supplementation.

Lead author Prof. Anne-Marie Minihane of the University of East Anglia described the benefits of omega-3s as “too important to ignore,” particularly across critical stages of life.

Why omega-3s are essential

Omega-3 fatty acids are considered essential nutrients because the human body cannot produce them on its own. They must be obtained through diet or supplements.

Experts explain that omega-3s:

• Support brain and cognitive development, especially DHA
• Help maintain heart health by lowering triglycerides
• Reduce systemic inflammation
• Contribute to eye, skin, and joint health
• Aid absorption of fat-soluble vitamins such as A, D, E, and K

While research continues to refine the full scope of their benefits, cardiologists note that omega-3s are particularly helpful for people with elevated triglyceride levels and for populations at higher cardiovascular risk.

Critical importance during pregnancy, early life

The review emphasizes that omega-3 intake is especially crucial for pregnant individuals, infants, and young children, as DHA plays a vital role in fetal brain and nervous system development.

Experts warn that omega-3 deficiency during pregnancy may influence long-term neurological and cognitive outcomes in children, making adequate intake a public health priority.

Who is most at risk of deficiency

While omega-3 shortfalls affect all age groups, certain populations face higher risk:

• People who rarely consume fatty fish
• Older adults with increased cardiovascular risk
• Pregnant and breastfeeding individuals
• Populations with high omega-6 intake and low omega-3 balance

Common symptoms of low omega-3 levels may include dry skin, joint discomfort, dry eyes, brittle hair, and increased inflammation.

Diet vs. supplements: what experts recommend

Most nutrition and medical experts agree that dietary sources are the preferred way to obtain omega-3s. Foods rich in omega-3 include:

• Fatty fish such as salmon, mackerel, herring, and sardines
• Fish oils, including cod liver oil
• Plant sources like flaxseeds, chia seeds, walnuts, and soybeans

The American Heart Association recommends two servings of fatty fish per week for cardiovascular health.

You may like to read: Daily Omega-3 supplements and exercise may slow aging, study finds

Supplements such as fish oil or algal oil may be considered when dietary intake is insufficient, though clinicians caution that supplements are not regulated like medications and may carry side effects, including gastrointestinal discomfort or increased bleeding risk in certain individuals.

How much omega-3 do you really need

In the United States, general guidelines suggest:

• 1,100 mg per day for adult females
• 1,600 mg per day for adult males
• An extra 300 mg of EPA/DHA during pregnancy

Experts advise that supplementation decisions should consider diet, health status, medications, and individual risk factors, ideally under medical guidance.

The bigger picture

Health specialists say the review highlights a broader issue: inconsistent global dietary recommendations and widespread public confusion about essential fats. As omega-3 intake remains low worldwide, experts argue that clearer guidance and food-based solutions may play a key role in preventive health strategies.

The takeaway is clear: omega-3 deficiency is common, preventable, and increasingly recognized as a public health issue that deserves more attention.

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