Global Omega-3 Day
March 3 (03-03) is Global Omega-3 Day™
EPA and DHA omega-3s are important for overall health, but most people don’t get nearly enough! To highlight the importance of these marine-based fatty acids, we celebrate Global Omega-3 Day™ on March 3 (03-03). Help us spread the word and inspire others by posting your favorite recipes, supplements and healthy habits on Facebook, Twitter, Instagram - wherever you engage in social media. Be sure to tag #GlobalOmega3Day and #alwaysomega3s.
Omega-3s are nutrients found throughout the body. There are two types: marine-based omega-3s (EPA and DHA) and plant-based omega-3s (ALA). EPA and DHA omega-3s in particular play a role in overall health, including heart, brain and eye health, and in supporting a healthy pregnancy, and their benefits are supported by thousands of published scientific studies. On average, people get enough ALA omega-3s through their diet, but they fall far short on getting enough EPA and DHA omega-3s.
How much EPA+DHA omega-3s should you get each day? At least 1000 mg1
How much EPA+DHA omega-3s does the average person get each day? 90-100 mg2
Marine-based omega-3s come from the sea: think fish, seafood, and supplements made from fish, krill (a crustacean) and marine microalgae (the only vegan source of EPA+DHA omega-3). To get enough omega-3s, you should:
- Eat fish – especially fatty/oily fish such as salmon, mackerel, herring and sardines – at least twice per week. (See this list of seafood and their omega-3 content)
- Take an omega-3 supplement. Check the Supplement Facts panel and make sure the amounts of EPA and DHA add up to at least 500 mg per serving, if not more. (Learn how to read a supplement label)
- Choose foods with added EPA and/or DHA omega-3s when available. These can be found in certain milk, eggs and other staples. Many infant formulas have added DHA to promote brain health and development.
History of Omega-3 Day
Carol Locke, M.D., founder of GOED member company OmegaBrite, created International Omega-3 Awareness Day in 2010 as a non-profit international initiative to raise awareness of the science and benefits of omega-3 fatty acids. GOED and AlwaysOmega3s.com are excited to continue this important mission.
1. Bernasconi AA, Weist MM, Lavie CJ, et. al. Effect of omega-3 dosage on cardiovascular outcomes: an updated meta-analysis and meta-regression of interventional trials. Mayo Clinic Proceedings 2021. 96(2):304-313.
2. U.S. Department of Agriculture, Agricultural Research Service. 2018. Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES 2015-2016.