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Few nutrients offer the wide-ranging benefits of omega-3s, yet a staggering 95% of the global population doesn’t get enough—an issue likely even more pronounced in Canada.
These essential fats are the foundation of brain, heart, joint, and eye health and are physically part of every cell in your body.
By making omega-3s a priority, you’re not just filling a nutritional gap—you’re giving your body the raw materials it needs to function at its best, elevating both physical and mental well-being and allowing your body to work harmoniously for radiant health.
Ready to see what omega-3s can do for you? We're going to cover omega 3s benefits, omega 3 deficiency symptoms, food sources of omega 3s, omega 3 supplement benefits and what to expect when you increase your omega 3 levels- let's dive in!
What Are Omega-3s?
Omega-3s are a special type of essential fat primarily found in fish. In nutrition, "essential" means that the body requires them but cannot produce them on its own, so they must come from food or external sources.
Like many nutrients, omega 3s fatty acids play a crucial role in cellular function and drive numerous biological processes. What makes them unique is that they integrate into and become part of the cell membrane.
The cell membrane is composed of fats, primarily omega-3s and omega-6s. When omega-3 intake is insufficient, they get displaced by omega-6s. While omega-6s are important, they must be balanced with omega-3s in the right ratio. An excess of omega-6s and a deficiency in omega-3s causes the cell membrane to become rigid, impairing its function. Maintaining a fluid, omega-3-rich membrane is essential, as a healthy cell membrane is the corner stone of cellular health.
There are three main types of omega-3s: ALA, EPA, and DHA. While ALA has some benefits, EPA and DHA are the most impactful, driving the key health benefits associated with omega-3 intake.
EPA and DHA work together to support overall health, helping to restore balance in the body and create an internal environment that isn't conducive to disease. Their impact is profound—these essential fats can truly transform well-being from the inside out.
What Do Omega 3's Do?
The benefits of omega-3s are vast and impossible to cover in a single article. Their impact stems from their ability to regulate inflammation in the body paired with their role in the cell membrane. This directly influences the health and function of each cell—and, in turn, every organ and system. Omega-3s are often the missing piece to radiant health and restoring them can have profound effects. Let's take a look at some major systems they impact!
Omega 3 Benefits for Heart Health
One of the most well-researched, established uses for omega 3s are in the realm of heart health. They are an essential component to overall cardiovascular health and have been shown to play a pivotal role in:
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Normalizing blood pressure
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Improving blood vessel health
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Lowering triglycerides
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Improving circulation
- Support cholesterol levels
Overall, omega 3’s are an important element of maintaining heart health throughout the lifespans and reducing risk of cardiovascular disease.
Omega 3 for Brain Health
Omega-3s play both a structural and functional role in the brain, supporting cognitive health at every stage of life.
Research shows that these essential fats have powerful neuroprotective effects, helping to preserve brain function and extend the lifespan of brain cells—key factors in slowing cognitive decline.
Adequate omega-3 intake has been linked to improved memory, reduced brain fog, enhanced transmission between neurons and even a lower risk of neurodegenerative diseases.
Omega 3 Joint Benefits
Omega-3 fatty acids play a crucial role in joint health, helping to prevent and alleviate discomfort by targeting one of the primary causes—chronic inflammation. Their potent anti-inflammatory properties help reduce joint pain and stiffness, making them particularly beneficial for conditions like osteoarthritis and rheumatoid arthritis.
Beyond inflammation control, omega-3s support joint integrity by protecting cartilage and maintaining the quality of synovial fluid, which lubricates and cushions the joints.
Research also indicates that adequate omega-3 intake enhances circulation to the joints, ensuring a steady supply of nutrients that promote optimal function and long-term joint health.
Translation: less joint pain and more mobility
Omega 3 Benefits for Skin
Omega 3s are the original beauty nutrient. A welcomed effect of a diet high in omega 3 fatty acids is clear, radiant skin.
When it comes to skin, these fatty acids can help to reduce inflammatory skin conditions, but overall they increase skin hydration and moisture and fortify the skin barrier which translates to a glowing complexion and a reduction in markers of aging.
Omega 3 Benefits for Hair
Is Omega 3 good for hair, is a question that often comes up and the answer is absolutely. Omega 3s directly nourish the hair follicles and the scalp encouraging hair growth without breakage. Longer term use of an omega 3 supplement has been correlated to longer, shiner and thicker hair!
Honorable Mentions
Omega-3s do more than just support the systems mentioned—they influence nearly every aspect of health. Because they’re incorporated into every cell membrane, their effects are truly body-wide. With over 40,000 studies on omega-3s, research links them to benefits ranging from improved muscle health and enhanced mood to protecting vision and beyond. Ensuring adequate omega intake is one the absolute best things you can do for your health.
Omega 3 Deficiency Symptoms
Some key signs of an omega-3 deficiency include:
- Hair loss
- Dry and brittle hair and nails
- Flaky skin
- Joint pain
- Small, rough bumps on the backs of the arms
Other symptoms may include fatigue, difficulty concentrating and mood imbalances
Making Omega-3s a Priority: A High ROI for Your Health
Over 95% of people don’t meet the daily minimum intake for omega-3s, which ranges from 1g to 1.6g. This shortfall is reflected in the general state of health and the prevalence of persistent symptoms and ailments.
Why is omega-3 intake so low? Fatty fish—such as mackerel, salmon, cod, and sardines—are the primary dietary sources, yet they’re largely absent from the average diet.
Many people assume that plant-based sources including flaxseeds, chia seeds, and walnuts can fill the gap. While these do contain omega-3s, they primarily provide ALA, which the body converts to EPA and DHA at a very low rate. This makes plant-based sources an inefficient source compared to fish-derived omega-3s.
Because omega 3 fatty acids are essential to human health, supplementation is often recommended to compensate for dietary deficiencies. Consistency is key and taking a high-quality omega-3 supplement for a few months can lead to profound health benefits.
Quality matters. Many fish oil supplements are rancid, improperly processed, or contaminated with heavy metals, which can trigger inflammation—the opposite of omega-3s' intended purpose. Since these fats integrate into your cell membranes, choosing a high-quality, molecularly distilled option like Carlson’s Fish Oil ensures you get the best possible health benefits.
Carlson Cod Liver Oil is a premium fish oil sourced from deep-water fish. It’s sustainably harvested and third-party tested to ensure purity, including the absence of heavy metals like mercury—a critical factor when choosing an omega-3 supplement.
Shop our trusted fish oil here!
Omega-3s are fundamental to nearly every aspect of health, yet most people don’t get enough. From brain and heart function to joint mobility, skin vitality, and beyond, these essential fats help your body operate at its best. Prioritizing omega-3 intake—whether through diet or a high-quality supplement like Carlson Cod Liver Oil—is a simple yet powerful way to support long-term well-being. The benefits are too significant to overlook and an omega 3 supplement is one of the easiest and most impactful tools to improve your health—why not start today?
Author: Lisa Kowalyk, CNP, B.Kin
