What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated “good” fat that plays a vital role in supporting your overall health. The two most important marine-based omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both commonly found in oily fish and fish oil supplements.
Are You Getting Enough Omega-3?
Since your body cannot produce these fats on its own, you must get them through your diet or supplementation. However, omega-3 intake is generally low among Malaysians because typical local eating patterns do not include enough oily fish or other rich sources of these essential fats.
If your diet rarely includes oily fish, or if you follow a vegetarian or vegan diet, you may not be getting enough EPA and DHA from food. In these cases, a fish oil supplement could help you reach adequate levels more reliably.
Signs of Omega-3 Deficiency
Not getting enough omega-3 fatty acids can affect many parts of your body because these fats play important roles in your brain, eyes, skin and cell function. If your levels are low, you may notice:
- Dry, rough or flaky skin
- Dry or brittle hair
- Soft or brittle nails
- Dry, tired or irritated eyes
- Poor concentration or memory issues
- Joint stiffness or discomfort
- Frequent mood swings
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids support many important functions in your body, making them essential for long-term health and wellbeing. Some of the key benefits include:
a) Heart health: Omega 3 helps improve heart health by lowering triglycerides, supporting healthy blood pressure and reducing plaque buildup in the arteries.
b) Brain health: It supports memory, focus and mental clarity, and is important for long-term brain development and function.
c) Eye health: DHA is a key structural component of the eyes and helps relieve dryness while supporting overall eye comfort.
d) Joint health: Its anti-inflammatory effects help reduce stiffness and support smoother, more comfortable movement.
e) Skin health: Omega-3 helps improve skin hydration, reduce dryness and strengthen the skin barrier for healthier-looking skin.
f) Mood balance: Omega-3 contributes to emotional wellbeing and may help stabilise mood.
Supplementing with Fish Oil
Fish oil is one of the richest dietary sources of omega-3 fatty acids, providing significant amounts of EPA and DHA. When choosing a supplement, look for molecularly distilled formulas to ensure optimum purity and effectiveness.
Fish oil also comes in different dosages, so it’s important to choose one that fits your personal needs and health goals. Higher strengths may be suitable for targeted support, while standard doses work well for daily maintenance.
| Usage | Daily omega-3 fatty acids intake |
| General cardiovascular health (without documented coronary heart disease) | ≥500mg of EPA & DHA |
| Triglyceride lowering | 2-4g of EPA & DHA |
| Secondary cardiovascular disease prevention (with existing coronary heart disease) | ≈1g of EPA & DHA |
| Hypertension | 2-4g of EPA & DHA |
| Cardiac arrhythmias (irregular heartbeat) | 1.8g of EPA & DHA |
| Rheumatoid arthritis | 54mg/kg of EPA & 36mg/kg of DHA |
