What it does in the body
- Essential fatty acid provision (omega-3 and omega-6)
- Cell membrane structure and fluidity
- Eicosanoid precursor (prostaglandins, leukotrienes, thromboxanes)
- Brain and retinal development (DHA)
- Inflammatory regulation (balance of pro- and anti-inflammatory mediators)
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 6-11% of total calories (~13-24g on 2000 kcal diet); omega-6:omega-3 ratio ideally 4:1 or lower | IOM/WHO |
| Adult female | 6-11% of total calories | IOM/WHO |
| Pregnancy | At least 200mg DHA/day in addition to general PUFA needs | WHO/FAO |
| Children | Essential for brain development; 5-10% of calories | IOM |
| Older adults | Same as adults; emphasize omega-3 for anti-inflammatory and neuroprotective effects | IOM/AHA |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Flaxseed oil | 68g per 100g (53g ALA) | global |
| Walnuts | 47g per 100g | global |
| Sunflower oil | 66g per 100g (mostly omega-6) | global |
| Salmon (wild, cooked) | 2.5g omega-3 per 100g | global |
| Soybean oil | 58g per 100g | east-asia |
| Chia seeds | 31g per 100g (mostly ALA) | mesoamerica |
| Corn oil | 55g per 100g (mostly omega-6) | north-america |
| Hemp seeds | 38g per 100g (balanced omega-6:omega-3) | global |
If you don't get enough
Mild: Dry skin, mild eczema, poor wound healing
Moderate: Dermatitis, hair loss, impaired immune function, poor growth in children, visual impairment
Severe: Severe growth retardation, reproductive failure, neurological deficits, scaly dermatitis (essential fatty acid deficiency syndrome)
Time to onset: Skin changes within 2-4 weeks of fat-free parenteral nutrition; systemic deficiency within 4-8 weeks
Too much
Upper limit: No UL established; total PUFAs recommended at 6-11% of calories. Excessive omega-6 may promote inflammation. High PUFA intake requires increased vitamin E
Lipid peroxidation, increased oxidative stress, potential immune suppression at very high doses. Bleeding risk with very high omega-3 intake
How well you absorb it
95-100% absorbed via standard fat digestion pathways
Helped by: Vitamin E (protects PUFAs from peroxidation), Bile salts, Antioxidant-rich foods consumed alongside
Hindered by: Oxidation during cooking/storage (destroys PUFA integrity), Rancidity, Orlistat
Cooking & storage
PUFAs are the most vulnerable fats to heat damage and oxidation. Seed oils high in PUFAs (soybean, corn, sunflower) should not be used for high-heat cooking or deep frying. Use for dressings or low-heat cooking. Store in dark, cool conditions.
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