The average modern Western diet is generally quite low in omega-3 essential fatty acids so most people may benefit from increasing their omega-3 intake whether this is through consumption of oily fish or fish oil supplements.

Omega-3 from fish oil may be particularly beneficial for those wishing to support:

• Heart health
• Brain health
• Joint health
• Nervous system
• Pregnancy – foetal development
• Children – brain and eye development
• General wellbeing

Heart health

The National Heart Foundation of Australia currently recommends that all adult Australians consume at least 500mg per day of omega-3 (combination of EPA and DHA) to maintain heart health.¹

Omega-3 from fish oils have many effects on the cardiovascular system including:

• Supporting general cardiovascular health
• Helping maintain cholesterol levels in healthy individuals

Brain health

Approximately 50% of the neuronal membrane is composed of fatty acids, 30% of which are from the omega-3 family (specifically DHA). This highlights the importance of consuming essential fatty acids to help maintain healthy brain function.

Joint health & pain relief

The EPA and DHA components of fish oil have anti-inflammatory properties and may be of benefit for inflammatory conditions such as rheumatoid arthritis. Fish oil may help by:

• Maintaining joint mobility
• Temporarily relieving joint pain and inflammation associated with rheumatoid arthritis

Mental health & Nervous system

• Omega-3 fatty acids help in the transmission of signals between brain cells and help maintain healthy brain and cognitive function.
• Research has shown  Omega-3 from fish oil may help maintain memory

Pregnancy

Some pregnant women may not eat enough fish so they may benefit from taking fish oil supplements to increase their intake of Omega-3.

• Omega-3 fatty acids (particularly DHA) are required during pregnancy for the normal development of the baby's brain and eyes.
• DHA is considered essential for the normal development of the baby's brain, especially during the 3rd trimester of pregnancy.

Children

Omega-3 fatty acids are an essential part of a child's dietary requirements for normal growth and development and because they can't be produced by their body it's important to include Omega-3's in your child's diet.

Omega-3 is required for optimal brain function and may be beneficial for behaviour, cognitive function, memory and learning in some children. Omega-3 may also help maintain healthy mood in some children.

As children grow, their requirements for omega-3 intake increase. See the table below for a general guide.

Nutrient Reference Values for Australia and New Zealand (NHMRC)²

^aadequate intake
^bupper level of intake

References:

1. National Heart Foundation 'Position statement – Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health' 2008; pp 1-8
2. NHMRC Fats: Total and Fatty Acids Recommendations. 2005; 35-41