Let’s talk about something simple that can have a big impact on how you feel every day—your omega-3 intake.

Here in the U.S., the majority of people—up to 68% of adults and 95% of kids—aren’t getting enough omega-3s. That’s a problem, especially considering how essential these healthy fats are for your heart, brain, skin, joints, mood, and muscle health.

The typical Western diet is high in processed foods and low in omega-3-rich options like wild salmon, sardines, or flaxseeds. And unless you’re eating fatty fish several times per week, you may not be getting what your body needs.

The good news? This is one area where simple, intentional changes can make a meaningful difference.

Why Omega-3s Matter—Especially in Midlife

Omega-3s are powerful anti-inflammatories that support nearly every system in the body. They can:

  • Support memory, focus, and mood
  • Help preserve muscle mass and function during recovery or periods of inactivity
  • Lower inflammation and support cardiovascular health
  • Improve joint comfort and mobility
  • Protect vision and support eye health
  • Promote clearer, more hydrated skin
  • Support fetal development and reduce postpartum mood changes
  • Strengthen the immune system and reduce chronic inflammation

What If You Don’t Eat a Lot of Fish?

If you’re not eating salmon, sardines, or other fatty fish regularly, a high-quality omega-3 supplement may be a smart addition—especially if you’re in midlife, have a history of heart disease, or are in recovery from illness or injury.

Look for supplements that include both EPA and DHA—these are the forms your body uses most effectively. While plant sources like flax and chia are valuable, they mainly contain ALA, which the body must convert (and does so inefficiently).

Omega-3 Superfoods to Include:

  • Wild salmon, mackerel, sardines, herring, anchovies
  • Chia seeds, ground flaxseeds, walnuts
  • Hemp seeds, edamame, and seaweed
  • Algal oil (a great plant-based source of EPA and DHA)

Let’s Make It Work for You

If you’re not sure how to add more omega-3s into your meals, or you’d like help choosing a trustworthy supplement, I’ve got you covered. These are the kinds of conversations I have every week with clients—making sure your nutrition plan is not just healthy, but also doable and sustainable for your lifestyle.