WHAT ARE THE THREE MAIN OMEGA-3 FATTY ACIDS?

There are three main types of omega-3 fatty acids:

Omega-3	Full name	Main sources	Main roles
ALA	Alpha-linolenic acid	Flaxseed, chia seeds, walnuts, vegetable oils	Essential dietary fat; can be converted into EPA and DHA
EPA	Eicosapentaenoic acid	Salmon, sardines, mackerel, fish oil	Helps regulate inflammation and supports cardiovascular health
DHA	Docosahexaenoic acid	Fatty fish, fish oil, algae	Important for the brain, eyes and nervous system

The key difference

ALA → EPA → DHA

Your body can convert ALA into EPA and DHA, but the conversion is limited. Therefore, eating foods containing EPA and DHA directly, particularly fatty fish or algae-derived sources, can be advantageous.

A simple way to remember them:

• 🌱 ALA = plants
• 🐟 EPA = heart & inflammation
• 🧠👁️ DHA = brain & eyes

So when you see an omega-3 supplement, it is especially useful to look at how much EPA + DHA it actually provides, rather than just the total amount of "fish oil."