5 Myths We've Busted On Omega-3s That Even We Were Surprised To Find Out

Colloquially, omega-3s are best known as amazing healthy fats with incredible benefits (for the cardiovascular system, in particular).* But we believe that omega-3s are far more comprehensive than they get credit for—especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The Global Organization for EPA and DHA Omega-3s1 (GOED) agrees, which is why they celebrated Global Omega-3 Day™ yesterday on March 3 (03-03) and since "O3" is short for "omega-3" (get it: O3-O3 for EPA plus DHA), to spread awareness about the vast health benefits these marine omega-3s offer.* 

"More than 95% of Americans and 80% of people worldwide have low levels of EPA and DHA omega-3s," explains GOED's director of consumer and health care practitioner communications Elana Natker, M.S., R.D. "As a global organization representing companies all along the omega-3 supply chain—from fisheries to finished products, we decided to create a single day to get the word out on the need to increase people's awareness and intake of EPA and DHA omega-3s." 

When it comes to the eyes, DHA plays a huge role in retinal health and function2.* In addition to aiding vision development in infants in a big way, DHA is the reason you're able to see (and process what you're seeing) clearly3, and it helps maintain this optimal visual acuity throughout your life.* Omega-3s also combat eye dryness by providing oils to the tear film and increasing overall moisture.*

Since the eyes and brain work together constantly, it shouldn't come as a surprise that omega-3s (and yes, DHA especially) promote cognitive function in a variety of ways.* DHA is involved in everything from strengthening general neuroprotection and the brain's inflammatory4 and immune responses to supporting working memory, verbal learning5, and mental acuity throughout the lifespan6.*

No matter who you are or what your health looks like, you need to make sure you're getting enough omega-3s on a daily basis to support your whole-body health (I mean, you saw that long list of benefits that omega-3s deliver, right?).* 

While we've already addressed this myth in its own article (which you can read here), it's such a drastic misconception that it deserves a spot on this list as well. If you aren't already familiar with this old wives' tale, its origin story goes something like this:

Decades ago, the link between omega-3s and platelets (cell fragments in blood responsible for clotting) was established and concerns of fish oil's blood-thinning capabilities were wildly over-exaggerated and generalized to all fish oil and all doses. 

To be fair, this myth has been concocted from some accurate (at times, confusing) science. Let us explain:

There are three main omega-3s: ALA (aka alpha-linolenic acid), EPA, and DHA. While ALA is found in plants, the marine omega-3s have more published clinical science to their name and also happen to be found primarily in fish. Now, a small portion of ALA can convert to EPA and DHA, but the process is insanely inefficient and variable. 

But if you're a vegan, vegetarian, or even someone who just doesn't like eating fish, we're here to tell you it isn't impossible to increase your intake of all three omega-3s. 

Fish actually get their EPA and DHA from algae, and we can do the same, although algal omega-3 oils are often slanted much on the DHA side of things. Of course, on the ALA front, you might immediately think of flaxseeds, chia seeds, walnuts, and the like. A less famous plant that's packed with ALA (and trace amounts of EPA) is purslane—an edible weed that can be added to salads, tacos, sandwiches, and other plant-based foods the same way you might top a dish with microgreens or sprouts. 

If the other myths have encouraged you to start shopping for an omega-3 supplement, be prepared to do some thorough research and read a lot of labels. While there are a myriad of omega-3 supplements on the market, finding one that is truly high-quality can be quite the challenge. 

Ferira recommends you look for a pure, bioavailable, and traceable omega-3 source that's sustainably sourced and delivered in a potent dosage (i.e., add up the total amount of EPA + DHA on the nutrition label, and look for 1,000 mg or more), with a short list of other ingredients, from a reputable company, of course.