Researchers at the University of East Anglia took a close look at global diets and found something pretty stark: most people aren’t getting enough omega-3 fatty acids. These are the good fats your body relies on for everything from brainpower to a healthy heart, sharp eyesight, and even smooth, resilient skin. The kicker? Your body can’t make omega-3s on its own. You have to get them from what you eat or from supplements. The study makes it clear—what we know about nutrition and what people actually put on their plates are worlds apart.Digging into the data, the researchers checked omega-3 guidelines in more than 100 countries. Turns out, about 76% of the global population falls short of the recommended amounts of two key omega-3s: eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). These are the heavy hitters, mostly found in fatty fish, and they matter at every stage of life.
Why Omega-3s Matter
Omega-3s aren’t just another nutrition buzzword. DHA, in particular, is vital for brain development and keeping your mind sharp. During pregnancy and early childhood, getting enough DHA helps build the brain and nervous system. Skimp on it, and you risk problems with learning, memory, and overall cognitive health.For adults, omega-3s have a well-earned reputation for protecting the heart. EPA and DHA help cut down triglycerides and can boost your HDL—the so-called “good” cholesterol. If you’re dealing with high triglycerides or worry about heart disease, these fats really matter.They don’t stop there. Omega-3s calm inflammation, help regulate blood sugar, and even make it easier to absorb fat-soluble vitamins like A, D, E, and K.
Signs of Omega-3 Deficiency
A lack of omega-3s doesn’t always announce itself loudly, but there are signs. Dry, irritated skin; dry eyes; achy joints; hair that’s lost its shine; or trouble focusing—all these can trace back to low omega-3 intake. Of course, plenty of things can cause these symptoms, but omega-3 deficiency often flies under the radar.
How Much Do You Need?
One thing the review made clear—recommendations for omega-3s are all over the map depending on where you live. That doesn’t help anyone. Still, the most common advice for adults is about 250 mg a day of combined EPA and DHA. If you’re pregnant, tack on an extra 100–200 mg of DHA for the baby’s brain development.Some groups have a tougher time getting enough—kids, older adults, and people living where fatty fish is scarce face big hurdles.
Diet Vs Supplements
Most experts want you to get omega-3s from food first. Salmon, mackerel, sardines, and herring—these are loaded with EPA and DHA. If you eat plant-based foods, flaxseeds, chia seeds, walnuts, and soybeans give you ALA, a different omega-3 that your body can partially turn into EPA and DHA, though not very efficiently.But here’s the reality: for a lot of people, food just doesn’t cut it. In those cases, supplements like fish oil or algae-based omega-3s fill the gap. Just don’t go overboard—these aren’t as tightly regulated as prescriptions, and some people get side effects.
Looking Ahead
The University of East Anglia team says we need clearer, more unified guidance on omega-3s and better access to sustainable sources. Omega-3 deficiency isn’t a niche problem—it’s everywhere, and it spans all ages. Better awareness, smarter dietary advice, and making these nutrients widely available can help close this gap and support healthier lives around the world.