Every day we decide what to eat with a lightness that rarely corresponds to the real weight of our choices. Within that normality – the lunch on the go, the arranged dinner, the shopping done in a hurry – there is an element that we continue to underestimate: omega-3s. They are essential fats, we know them by reputation, but the truth is that most people don’t really know what “getting enough” means.
The research is now clear: in many countries the levels of EPA and DHA in the blood are low, so low that they coincide with a worsening of cardiovascular health, with lower mental clarity and with a greater predisposition to inflammatory disorders. It’s not just an individual problem. In some areas of the world fish is scarce, in others consumption is held back by cultural habits. In still others, the environmental issue raises doubts about the sustainability of marine sources.
And as people try to find their way, different countries offer completely different directions. There are those who indicate grams, those who indicate generic portions, those who remember the adults and forget the children, those who speak of pregnancy in vague tones. It is understandable that the public remains confused: by being told everything and its opposite, we end up no longer knowing where to start.
Why omega-3s are so important
Omega-3s, especially EPA and DHA, are not a detail of the diet: they are a structural part of our biology. EPA helps the heart maintain a stable rhythm and helps protect blood vessels. DHA, on the other hand, is the brick with which we build the brain: it is needed by newborns to develop vision, by pregnant women to support fetal growth, by adults to maintain good memory and concentration.
Research continues to link adequate levels of omega-3s to more stable mood, lower risk of depressive symptoms, and more controlled inflammation. And as we age, these nutrients become invaluable support against cognitive and muscular decline. It is not a biological detail: it is a thread that runs through the entire span of life.
Precisely for this reason, more and more experts insist on the urgency of simple, non-technical, non-cryptic indications. If people knew exactly what to do, it would be much easier to translate the theory into a concrete choice on the plate.
Disagreed guidelines
The problem is that each country seems to speak a different language. Some institutions use mathematical formulas related to daily calories, others prefer fixed numbers. There are areas of the world where the usual consumption of fish is high and therefore nutritional objectives change; elsewhere, where fish almost does not appear on the menus, the guidelines are unrealistic.
Most adults are recommended an average of 250 mg of EPA+DHA per day. During pregnancy, an increase in DHA is suggested, often around 100–200 mg more. But there is no single, coherent, accessible version. The result is a mosaic of information that never fits together.
Yet the solution would be within reach: a clear, shared indication, communicated without technicalities. A simple, recognizable phrase that can become a daily habit instead of a doubt.
Be able to cover needs
In everyday life, reaching the recommended levels is not as simple as it seems. Oily fish remains the richest source of omega-3, but not all families consume it regularly. Sometimes it is an economic question, other times environmental, still others of personal taste.
Luckily, alternatives are emerging that make everything more accessible: algal oils, for example, offer DHA in a sustainable and animal-free form. Fortified foods are also becoming more common and are a useful support for those who don’t eat fish.
During pregnancy, the indications become even clearer: DHA is essential. The formation of the fetal brain also depends on this nutrient and relying on chance is not enough. The same happens for people of advanced age, who with omega-3 find a discreet but solid ally for heart and vision health.
To truly improve public health, a unique message is needed
The study published on Nutrition Research Reviews reiterates a concept that we should have understood for some time: collective health also depends on the simplicity with which we are able to communicate what is good and what is bad. In the case of omega-3, a common language, a direct explanation, an indication applicable to real life would be enough.
Between new sustainable products, greater information and some habits built with patience, we could reduce the burden of chronic diseases and accompany the new generations towards more stable well-being. Sometimes the revolution starts from something tiny, almost invisible. Like a molecule.
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