Most of us aren’t getting nearly enough Omega-3 in our diets, according to a new study, which found that a whopping 76 per cent of people around the world fall short of recommended levels.
The collaborative review from the University of East Anglia and the University of Southampton looked at intake guidelines for EPA and DHA – the key fatty acids found in fish oil – across different countries and life stages.
It’s the first time researchers have pulled together global recommendations for healthy individuals of all ages, revealed a massive gap between what health authorities suggest we should be consuming and what we’re actually eating – and it’s a problem affecting billions worldwide.
So how much omega-3 do we need?
The review found that 250mg of combined EPA and DHA daily is the most commonly recommended amount for adults. Pregnant women should aim for an extra 100-200mg of DHA on top of that.
The good news is these targets are pretty achievable – you can hit them by eating oily fish like salmon or mackerel, or by taking supplements.
Prof Philip Calder from the University of Southampton said: “The omega-3s EPA and DHA are essential for health throughout the life course. But to benefit from these nutrients, people first need to understand how much they should be consuming.”
The deficiency currently affects billions of people worldwide
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He added: “What is clear is that most people are not meeting these recommendations.”
These fatty acids do brilliant things for our bodies at every stage of life, reducing the risk of premature birth, supporting babies’ visual and brain development, boosting heart health and keeping our immune systems working properly.
There is also evidence linking Omega-3 intake to lower rates of depression and cognitive decline, including Alzheimer’s disease.
Dr Abbie Cawood, Science Director at Holland & Barrett and Visiting Research Fellow at the University of Southampton, said: “The health benefits of long-chain polyunsaturated fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are too important to ignore.”
She added: “Omega-3s play such a vital role in health, ensuring people can meet their needs either through diet or with the support of supplementation is essential at every life stage.”
The researchers also highlighted how confusing Omega-3 guidance has become, with recommendations varying wildly from country to country. This leaves people unsure about what they should actually be aiming for, they warned.
Prof Anne Marie Minihane from UEA’s Norwich Medical School said: “We found big gaps between what’s advised and what most of us consume.
“To close that gap, we need easier, sustainable ways to get these important nutrients – like foods enriched with omega-3s or supplements.”
Omega-3 guidelines vary wildly from country to country
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The research also identified real barriers people face, from low seafood consumption to sustainability worries and limited access to advice about supplements.
The team hopes their work will help shape nutrition policy globally, particularly in regions like Latin America and parts of Asia, where public guidelines are still developing.