Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), contribute to the proper functioning of the cardiovascular system, reducing the risk of coronary heart disease, strokes and heart attacks thanks to their anti-inflammatory, antiarrhythmic and triglyceride-lowering properties. Omega-3 fatty acids also have neuroprotective effects, supporting brain health, improving cognitive functions and reducing the risk of developing neurodegenerative diseases such as Alzheimer's.
Recommended intake of EPA and DHA for children and adolescents
For children and adolescents (aged 2-18), a sufficient daily dose of EPA and DHA is 250 mg. As an equivalent, you can also eat 1-2 portions of fish and seafood per week (including once oily fish).
Recommended intake of EPA and DHA - adults
The recommended intake for adults is a combined 250 mg of EPA and DHA per day, which is equivalent to eating two portions of fish per week, including one portion of oily fish. Pregnant and breastfeeding women should increase their intake to 250 mg of EPA and DHA per day, with an additional 100–200 mg of DHA to support the child's brain development.
The occurrence of omega-3 fatty acids in food
The best sources of EPA and DHA are fatty fish such as herring, mackerel, salmon, sardines and trout. Alpha-linolenic acid (ALA), the plant equivalent of omega-3, is found in vegetable oils, especially flaxseed, rapeseed and soybean oil, as well as walnuts and flax seeds. Seaweed is a vegan source of DHA.
