There is a broad consensus on nutrition: omega-3 fatty acids They offer proven benefits for cardiovascular, brain, and visual health. Even so, a large part of the population does not reach the recommended intakes with their usual diet, and reasonable doubts arise about how to cook fish to avoid losing these lipids and when it makes sense resorting to supplements.
Meanwhile, new European research is refining the map. Recent data in healthy adults suggest that the effect of EPA (marine omega-3) It can vary greatly between people and fade quickly when the dose is discontinued, which reopens the debate about adherence, dosage, and format selection more suitable in Spain and the EU.
What they are and where to find them
Omega-3 fatty acids belong to the family of polyunsaturated fats. In the plant world, they predominate. ALA (alpha-linolenic) —present in nuts, chia and flax or soy—, while in the sea we find long-chain ones EPA and DHA in oily fish, shellfish, and seaweed. Both are the ones most closely linked to cardiovascular and brain function.
It's not all about what we buy, but also how we cook it. Evidence suggests that Excessive heat oxidizes part of the omega-3 from fish; with salmon (for example in a recipe with salmonMethods like steaming or cooking en papillote minimize losses compared to frying or using very powerful ovens. If you like raw fish, it can be an option, always previously frozen for food safety.
Furthermore, it's worth remembering that the quality of the steak matters. Some studies have observed that the farmed salmon It may have a lower concentration of several nutrients, including omega-3, compared to other species. For price and nutritional profile, mackerel, sardines, anchovies or herring They are excellent alternatives and very much in keeping with our tradition.
What the latest evidence says
A team in Finland evaluated high doses of icosapentoethyl (EPA) for 28 days in adults with a normal lipid profile. The results showed a marked increase in blood EPA (quadruple), decrease in triglycerides (~14%) and apolipoprotein B (~6%), in addition to an improvement in a composite marker of coronary risk. After discontinuation, the levels returned rapidly, indicating powerful but reversible effects.
The interesting discovery was the large interindividual variabilityEach person presented a distinct “lipid fingerprint” that conditioned their response to EPA. This reinforces a key idea for practice: The benefit may require customization. and consistency, even when we talk about healthy metabolic profiles.
Beyond the heart, research points to neurological effects. Recent meta-analyses have observed a modest decrease in aggressiveness with omega-3 supplementation in various population groups, and previous studies associate EPA/DHA with a lower risk of cognitive impairment In the long term. These are promising signs, although More extensive studies are needed and of longer duration to confirm optimal magnitudes and doses.
In areas such as dry eye, pregnancy, or certain mood disorders, European literature suggests potential benefits, especially from DHA in neurological developmentBut the operational message remains the same: prioritize your diet (oily fish 2-3 times/week) and consult before supplementing if there are medical conditions.
Supplements: when to take them and how to choose them
If your diet already regularly includes oily fish, nuts and oils If it's of good quality, you may not need capsules. In people on diets veganlow adherence to fish, high triglycerides or specific needs (e.g., pregnancy without fish intake), EPA/DHA supplements—or of algae oil In the case of vegans—they make sense. Liquid formats are also available; check out options like omega-3 in drinks.
To choose well, it is essential that the label clearly states the content per dose of EPA and DHA (not just “fish oil”). It prefers formats with better bioavailability, such as triglycerides or re-esterified (rTG)and be suspicious if the exact quantities are not specified.
Freshness and purity make all the difference: a good product shouldn't have rancid smell or tasteSeek purification and third-party testing (e.g., IFOS) and, if sustainability is a concern for you, labels such as MSC or Friend of the SeaThe capsule with enteric coating can help avoid fish "repeat".
Many manufacturers add Vitamin E as an antioxidant to protect the oil from oxidation. Regarding taking omega-3 with vitamin E as a specific strategy, the Combined evidence is limitedConsult your doctor if you are taking anticoagulants or have clotting disorders, because both can affect your health. increase the risk of bleeding.
Dosage, safety and recommendations in Europe
As a general guideline, a daily intake of at least 250 mg of EPA+DHA It is associated with cardiovascular protection in adults. The European Food Safety Authority (EFSA) considers that consumption of up to 5 g/day of EPA+DHA They are safe in adults; high doses should be prescribed by professionals and adapt to the clinical objective.
To improve tolerance and absorption, take it with a food that contains fat, keep the capsules away from heat and light (even in refrigerationand respect the best before date. If it smells bad, the wisest thing to do is Discard the product.
During pregnancy, prioritize the DHAAvoid liver oils (excess vitamin A) and choose options free of heavy metalsFor children and adolescents, maintain a Mediterranean/Atlantic diet pattern with regular fish It is associated with a better inflammatory and metabolic profile, without the systematic need for capsules.
Sustainability and alternatives to salmon
The debate about Fish farming vs. wild fishing It is alive. Some evidence points to a lower nutrient density—including omega-3—in certain farmed salmon. In Spain and Europe we have affordable and sustainable blue options such as sardines, mackerel, anchovies or herring, with a good environmental footprint and a notable contribution of EPA/DHA.
If you already buy salmon, use gentle cooking (for example, in a salmon burger recipe) to preserve its fatty acids. And if you diversify, in addition to spreading your exposure to contaminants, you save without losing nutritional quality: few strategies are as cost-effective as incorporating small oily fish a couple of times a week.
And the brain? Emerging forms and the blood-brain barrier
Beyond conventional oils, the industry is exploring alternative formats to improve the delivery of omega-3 to the brain. Research is underway to determine if combining EPA/DHA to actively transported molecules It could facilitate crossing the blood-brain barrier. The preliminary data are interesting, but Human trials will be necessary well designed before translating these findings into everyday recommendations.
Those who wish to optimize their brain health today have at hand what we know best: Mediterranean diet or Atlantic with regular oily fish, nuts and a cardioprotective lifestyle (physical activity, good for the heart(good for the brain).
Based on what we know so far, the most sensible way to take advantage of omega-3s is to prioritize oily fish and gentle cooking techniquesReserve supplementation for cases where it is indicated (or where intake is low), choose fresh, pure, and well-labeled products, and take into account special situations such as pregnancy, anticoagulant treatments, or vegan dietsScience advances and adds nuances, but the general pattern remains solid.
