Three-quarters of the world’s population isn’t getting enough omega-3. This means seventy-six percent of people are missing something their bodies literally cannot make on their own.
Yet if you asked most people about their omega-3 intake, you’d probably get a blank stare or maybe they’d mention fish oil supplements they tried once and forgot about.This isn’t a minor nutrient deficiency. A major 2025 collaborative study involving researchers from the University of East Anglia, University of Southampton, and Holland & Barrett found that 76% of the global population does not meet recommended levels of EPA and DHA.
These two forms of omega-3, EPA and DHA, are essential for cardiovascular function, brain development, inflammation control, and even mental health.“Omega -3 fatty acids are essential nutrients often missing in modern diets. While much attention is given to protein , Vitamin D, and iron , omega -3 deficiency remains an under-recognized concern with significant implications for both brain and heart health . Since the body cannot synthesise these fats, regular dietary intake is crucial for maintaining optimal physiological and metabolic functions,” Ms.
Chitra BK, Chief of Dietetics, KIMS Hospitals, Bengaluru told TOI Health.
“When people talk about nutrition today, they often discuss nutrients like protein, Vit D and Iron however, what people are missing is Omega 3 fatty acids. Omega 3 is essential to good health and is essential for both the heart and the brain. Today there are an increasing number of diets that do not contain enough Omega 3.”“The rise in omega-3 deficiency is largely due to changes in dietary patterns over the last couple of decades.
Traditionally, diets emphasised more fish, nuts and seeds; but, today, the prevalence of processed foods and refined vegetable oils in our diets means that there is an increased amount of omega-6 compared to omega-3 oils. Omega-6 oils tend to trigger inflammatory processes in the body, which is one of several contributors to chronic disease.
There has also been a marked decrease in the consumption of fish among many groups, such as vegetarians, and cost-effective sources of fish.
As a result, there has been a significant decrease in the amount of DHA and EPA consumed by many people, particularly among those who are 18-25 years of age and who live in urban areas,” the expert says. If you aren’t consuming enough omega 3 on a regular basis, you could experience some of these symptoms:
- Dry skin and/or brittle hair
- Brain fog or trouble concentrating
- Changes in your mood
- Feeling fatigued
- Having discomfort in your joints
These symptoms are often overlooked because they develop gradually.
How to make sure you are consuming adequate Omega 3 on a daily basis
Include Omega 3 in your diet as often as possible, says Ms. Chitra BK. This would usually consist of:
- Fatty Fish (salmon, sardines, mackerel, tuna ) 2 times a week
- Flax seeds or chia seeds
- Walnut, Brazil nuts
- Avocado
- Soybean or soy products
- Canola oil
- Omega 3 fortified foods or supplements, if necessary
Omega 3 is not simply a new trend in nutrition but the foundation of brain and heart health for many years to come. Due to the ongoing increase in processed foods and less variety in our diet we need to be mindful to incorporate Omega 3’s back into our daily diets to promote better health.The disconnect between what science shows and what people actually do is massive. Your brain, heart, and immune system need omega-3. The data is clear. But without awareness, none of it matters.
