If there were one nutrient gap hiding in plain sight across the United States, omega-3s would be near the top of the list. Despite decades of research highlighting their importance for heart, brain, eye, and overall health, most Americans still aren’t getting enough of the two omega-3 fatty acids that matter most: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Omega-3s have become one of the most studied nutrients in nutrition science, with research spanning heart health, brain function, eye health, healthy aging, pregnancy, and more. Yet many people still don’t understand what omega-3s are, why they’re important, or how to ensure they’re getting enough.
Here’s what you need to know.
What Are Omega-3s?
Omega-3s are a family of polyunsaturated fatty acids that play critical roles throughout the body. There are three primary omega-3s:
- ALA (alpha-linolenic acid): Found in plant foods such as flaxseed, chia seeds, walnuts, and canola oil.
- EPA (eicosapentaenoic acid): Found primarily in fatty fish.
- DHA (docosahexaenoic acid): Found in fatty fish
While ALA is considered an essential fatty acid because the body cannot make it, the body converts only a small amount of ALA into EPA and DHA. As a result, obtaining EPA and DHA directly from food or supplements is generally the most effective way to increase omega-3 status.
The Omega-3 Gap in America
For years, researchers suspected that many Americans were falling short on omega-3 intake. Now, blood-based data confirm it.
Recent nationally representative research from the CDC’s National Health and Nutrition Examination Survey (NHANES) measured the Omega-3 Index, a marker that reflects EPA and DHA levels in red blood cells. Researchers found:
- Approximately 54% of Americans had an undesirable Omega-3 Index (below 4%).
- Nearly 98% of Americans failed to reach the optimal Omega-3 Index (8% or higher)
These findings suggest that omega-3 insufficiency is widespread across the U.S. population.
Why is this happening?
One major reason is that Americans simply aren’t eating enough seafood. The American Heart Association recommends eating fish, particularly fatty fish, at least twice per week. However, many Americans consume seafood infrequently, leaving a significant gap in EPA and DHA intake.
Why Does Omega-3 Status Matter?
Omega-3s aren’t just another nutrient. They become part of cell membranes throughout the entire body and participate in numerous biological processes.
EPA and DHA help support:
- Healthy cell membrane structure
- Normal inflammatory responses
- Cardiovascular function
- Brain and nervous system health
- Eye health
- Healthy development during pregnancy
Research into omega-3s spans thousands of published studies, making them among the most extensively researched dietary ingredients available today. Rather than thinking of omega-3s as targeting a single benefit, many scientists view them as foundational nutrients that help support multiple aspects of health throughout life.
EPA vs. DHA: What’s the Difference?
Many people see EPA and DHA listed on fish oil labels and assume they’re interchangeable. While both are omega-3 fatty acids, they serve somewhat different functions in the body.
EPA: The Functional Omega-3
EPA is involved in the production of compounds that help regulate inflammatory processes and support cardiovascular health. It has been extensively studied for its role in maintaining healthy triglyceride levels and supporting heart health.
EPA is often associated with:
- Cardiovascular support
- Healthy triglyceride metabolism
- Inflammatory balance
DHA: The Structural Omega-3
DHA is a major structural component of the brain, nervous system, and retina. In fact:
- The brain contains large amounts of DHA.
- DHA is highly concentrated in the retina of the eye.
- DHA plays an important role during pregnancy and early childhood development.
DHA is often associated with:
- Brain health
- Eye health
- Nervous system support
- Prenatal development
Food First: Where Can You Get Omega-3s?
Fatty fish are among the richest dietary sources of EPA and DHA. Good choices include:
- Salmon
- Sardines
- Mackerel
- Herring
- Anchovies
- Trout
Plant foods such as flaxseed, chia seeds, and walnuts provide ALA, but their ability to raise EPA and DHA levels is limited because conversion efficiency is low.
While it is possible to consume adequate amounts of omega-3s from food sources like fish, there are many downsides that tend to steer people away. Preparing fish can be costly, difficult to prepare, and loaded with heavy metals like mercury. Not mention, some people just don’t like the taste! Whatever the reason – omega-3 supplements can help fill the gap.
How Much Omega-3 Do You Need?
There is no single recommended intake that applies to everyone because health goals, diet, and individual needs vary.
However, research consistently shows that higher blood levels of EPA and DHA are associated with greater omega-3 status. Several studies suggest that achieving a higher Omega-3 Index may require consistent intake of marine omega-3s over time. But a good rule of thumb is to aim for 500-1000mg of EPA+DHA daily.
The key takeaway: omega-3 status isn’t determined by what you ate yesterday. It’s influenced by your long-term intake of EPA and DHA.
The Bottom Line
The science is clear: most Americans are not achieving optimal omega-3 levels. At the same time, omega-3s remain among the most researched nutrients for supporting overall health and wellness.
Whether through eating more fatty fish, choosing foods rich in omega-3s, or supplementing when appropriate, increasing EPA and DHA intake is one of the simplest ways to help close a common nutritional gap.
And because omega-3s support so many systems throughout the body, improving your omega-3 status may be one of the smartest long-term investments you can make in your health.
References
- National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ - CDC Nutrition Report: Omega-3 Index Fact Sheet.
https://www.cdc.gov/nutrition-report/media/pdfs/2026/06/Factsheet-Omega-3-508.pdf - Omega-3 Index NHANES Findings.
https://omegaquant.com/first-ever-cdc-nhanes-data-reveal-most-americans-have-low-omega-3-levels/ - Current evidence summarized in Fish Oil Science Presentation Aug 2026, including NIH ODS, AHA advisories, NHANES intake data, and published omega-3 clinical evidence
