EPA, DHA, ALA: health benefits, reducing inflammation, sources and optimal dosing
| Food product | Serving | EPA+DHA (mg) | Omega-3 type |
|---|---|---|---|
| 🐟 Salmon (Atlantic) | 150 g | ~2,500-3,000 | EPA + DHA |
| 🐟 Mackerel | 150 g | ~2,000-2,500 | EPA + DHA |
| 🐟 Herring | 150 g | ~1,800-2,200 | EPA + DHA |
| 🐟 Sardines (canned) | 100 g | ~1,500-2,000 | EPA + DHA |
| 🐟 Tuna (canned) | 100 g | ~200-800 | EPA + DHA |
| 🌱 Flaxseed (ground) | 2 tbsp (15 g) | ~2,500 ALA | ALA (→EPA/DHA ~5-10%) |
| 🌱 Chia seeds | 2 tbsp (28 g) | ~5,000 ALA | ALA |
| 🌰 Walnuts | 30 g | ~2,500 ALA | ALA |
Omega-3 fatty acids are important for cell membrane structure and help form substances that participate in regulating the body's inflammatory response (this is a mechanism, not a disease-treatment claim).
In practice, the most important thing is the form: EPA and DHA are obtained from fatty fish, while ALA — from plant sources (flaxseed, walnuts, chia). Textbooks state that the conversion of ALA to EPA/DHA in the body is limited, so plant-based diets cover this goal less well.
In sports, omega-3 is usually discussed not as a performance aid but as part of overall health and recovery.
Source: NSCA guide “Guide to Sport and Exercise Nutrition” (p. 62); Anita Bean, “The Complete Guide to Sports Nutrition” (9th edition).
← All toolsThe human brain is made up of ~60% fat, of which 15-20% is DHA. This is the main structural fatty acid of the brain.
In modern diets, the omega-6:omega-3 ratio is often 15-20:1, while the optimal ratio is 2-4:1. Excessive omega-6 intake promotes inflammation.
Choose fish oil with molecular distillation — it is purified of heavy metals and other contaminants. Look for IFOS or GOED certification.
Yes, if you eat fatty fish at least 2-3 times per week. One serving of salmon (150 g) provides ~2,500 mg EPA+DHA — more than the recommended daily intake.
Fish oil contains EPA and DHA. Algae oil mainly contains DHA with a small amount of EPA. For vegans/vegetarians, algae oil is the best direct source of DHA.
A triglyceride-form (TG) supplement, with IFOS certification, clearly stating the EPA+DHA amount. Avoid products that state only the total fish oil amount without EPA/DHA specification.
Directly — no, but omega-3 reduces inflammation, improves insulin sensitivity, and may increase satiety. Together with a healthy diet and exercise — an excellent helper.
Consistency is the most important factor. Regular practice, proper nutrition, and sufficient rest give the best long-term results. Do not forget to track progress and adjust the program according to the results.
Protein for recovery, creatine for strength, multivitamins for overall health, and omega-3 for reducing inflammation — these are the main supplements suitable for most athletes.
Listen to your body, progress gradually, and do not try to achieve everything in one day. Excessive load without proper recovery is the most common mistake.
Small, achievable goals create a positive habit. Instead of aiming for radical changes in a week, focus on one new habit every 2-3 weeks.
Record your workouts, weight, reps, or achievements. Visible progress is a powerful motivation to continue.
Sleep, nutrition, and stress management are an integral part of progress. Without proper recovery, even the best workouts will not produce results.
Train with a friend, join a group of like-minded people. Social support significantly increases the likelihood of maintaining regular physical activity.
Consult coaches, nutrition specialists, and doctors. Professional recommendations help avoid mistakes and achieve results faster.
It is better to train 3 times per week for a year than 6 times per week for a month and burn out. Long-term success depends on a sustainable pace.
You can have the best training program, but without proper nutrition, results will be limited. A balanced diet with sufficient protein is essential.
7-9 hours of quality sleep are essential for muscle recovery, hormonal balance, and overall health. Sleep deprivation hinders all progress.