Omega-3 is one of those nutrients that isn't always visibly present in your daily diet, but it plays a consistent role in your body. It's intertwined with processes related to the heart, brain, and eyes. The main question is: are you getting enough of it?
What Omega-3 actually is
Omega-3 is a group of fatty acids, with EPA, DHA, and ALA being the most important forms.
ALA mainly comes from plant-based foods like flaxseed and walnuts. Your body can convert this into EPA and DHA, but that process is limited.
EPA and DHA are directly available through foods like fish and algae. These are the forms your body uses without intermediate steps.
Where the practical challenges lie
On paper, intake seems simple. The guideline for EPA and DHA is around 200 milligrams per day. In practice, it looks different. Fish is not on everyone's weekly menu, and even if it is, portion sizes and types vary.
Plant-based sources primarily provide ALA, meaning the step to EPA and DHA still depends on conversion in your body. This often creates a gap between guidelines and reality.
Where omega-3 plays a role in your body
EPA and DHA are involved in various functions in your body. They are used in processes related to, among others:
- Heart function
- Brain activity
- Eyesight
DHA also plays a role in specific life stages, such as during pregnancy, when it contributes to the development of a child's brain and eyes.
How much do you need?
The basic guideline is around 200 mg of EPA and DHA per day.
For some groups, this need is higher, depending on life stage and diet. Ultimately, it's less about an exact number and more about whether it's structurally present in your diet.
Omega-6 and Omega-3 in balance
In modern diets, the ratio between omega-6 and omega-3 has shifted. Omega-6 is abundant in many everyday foods. Omega-3 is less visible. Therefore, it's not about removing something, but about supplementing a nutritional base that has become less self-evident.
Back to the source: algae
If you trace the chain back, omega-3 begins with algae. That's where EPA and DHA are formed, even before they end up in fish or other foods. Fish are part of that chain, not the starting point. Algae form the foundation.
At plnktn, omega-3 comes directly from the microalga Schizochytrium sp. A natural source of DHA and EPA, without the detour via fish. More and more often, algae are gaining a place as an extra layer in nutrition that stays closer to its origin.