There’s a high chance you’re missing out on crucial nutrients that support nearly every cell in your body, according to a recent study.
The research — a review published in the journal Nutrition Research Reviews — says that 76% of people worldwide are not meeting recommended intakes of two key omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), “revealing a significant global public health gap.”
The researchers conducted a review of global data on official health and governmental recommendations for omega-3 intake for generally healthy people of all ages, looking at dozens of documents spanning two decades.
In a summary of the results, study author Anne Marie Minihane explains:
“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. These changes could help more people enjoy the health benefits linked to higher intakes.”
Omega-3s EPA and DHA are the types of essential fatty acids that are found in nearly all your cells, although your body can’t produce enough of them itself. They’re primarily found in marine life, not plants.
Sometimes the body can turn alpha-linolenic acid (ALA) omega-3s (the kind that are found in plants) into EPA and DHA, but at a low, insufficient rate.
The right intake of omega-3s is associated with a reduced risk of cardiovascular disease, blood clots and some forms of cancer, such as breast cancer. Omega-3s have also been associated with a reduced risk of preterm birth, depression and cognitive decline.
But achieving recommended intake levels “from diet alone can be challenging,” says Abbie Cawood, another author of the review.
Most often, people will need some kind of supplementation to meet the recommended omega-3 intake, especially during pregnancy and for people who don’t eat much fish.
Even though it’s difficult, “ensuring people can meet their needs either through diet or with the support of supplementation is essential at every life stage,” Cawood says.
The researchers found that the most frequently recommended intake for adults is 250 milligrams per day of combined EPA and DHA, with an additional 100 to 200 milligrams of DHA recommended for pregnant women. Recommendations may vary, though.
Those desired amounts can be reached by eating more oily fish — like salmon, mackerel, herring and anchovies.
Supplementation may also help. However, it’s important that you don’t start a new supplement without talking to your health care provider first. Some doses can interfere with prescription medications, raise the risk of atrial fibrillation and cause other side effects.
For more on how to include more of these healthy fats in your regular diet, check out “6 Foods High in Healthy Omega-3 Fatty Acids.”