Omega-3 Fatty Acids

Omega‑3s include EPA and DHA from marine sources and ALA from plants.

Intake and sources

Item	Guide
EPA + DHA	Common target ~250–500 mg per day from food or supplements as needed
Foods	Salmon, sardines, trout, mackerel; algae‑based options for plant‑based diets
ALA sources	Flax, chia, walnuts; conversion to EPA/DHA is limited

Balance overall fat intake within your macro budget.

Unsaturated Fat includes monounsaturated and polyunsaturated fats.

Dietary Fat provides energy and supports hormones and nutrient absorption.