EPA, DHA and ALA sound like a code, but they're just the omega-3 fats in your food. This is a calm, plain-English blog about where they come from, why the omega-3 to omega-6 balance matters, and how to get more of the useful kind.
Fish · Seeds · Algae · The balance
We hear "eat less fat" so often that the useful fats get lost in the noise.
Omega Daily is a straightforward blog about a family of fats your body can't make on its own. No supplements to sell, no miracle claims — just what EPA, DHA and ALA actually are, which foods carry them, and why the ratio between omega-3 and omega-6 quietly shapes so much of how we feel.
Every article answers one plain question and stops. The aim is that after ten minutes you understand your plate a little better and know exactly what to add next.
Not all seafood is equal. Cold-water, oily fish carry far more EPA and DHA than lean white fish — and a few humble, inexpensive tins beat the pricey fillets. Here's how the common choices actually stack up.
Read the article →Each takes a single question — a source, a fat, or a balance in the body — and answers it in plain terms.
Salmon, mackerel, sardines and the rest, ranked by how much EPA and DHA they really carry.
Read →
Flax, chia, walnuts and hemp bring the plant-form omega-3 — with one important catch.
Read →
Omega-6 isn't the villain — but modern seed oils have tipped the ratio a long way.
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Why these fats sit at the heart of how the body switches inflammation on and off.
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The fish get their EPA and DHA from algae. It turns out we can skip the middle step.
Read →Omega-3 in pregnancy, the truth about fish-oil capsules, and cooking without wrecking the fats are next on the bench.
"Omega-3" is really an umbrella over three fats. They're related, but they aren't interchangeable — and knowing the difference is most of the game.
EPA is the omega-3 most tied to how the body manages inflammation and mood. It's a long-chain fat your body uses directly, no conversion needed.
From: oily fish, algae oilDHA is a building block of the brain and the retina — it's woven into cell membranes there. Like EPA, it's a ready-to-use, long-chain omega-3.
From: oily fish, algae oilALA is the short-chain omega-3 in seeds and nuts. Your body can convert a little of it into EPA and DHA — but only a small fraction actually makes the trip.
From: flax, chia, walnuts, hempBoth fats are essential and both do useful work. The issue in modern eating isn't that omega-6 is bad; it's that we now eat so much of it, mostly from refined seed oils, that omega-3 gets crowded out. Picture the plate as one bar.
The goal isn't a magic number — it's simply to nudge the sliver wider: more oily fish, seeds and greens, and less reliance on refined seed oils and ultra-processed food. Move the line, don't chase a ratio.
Fish deliver EPA and DHA directly; plants deliver ALA, which your body only partly converts. The bars below are relative, at a glance — not exact figures.
Ready to use, no conversion
Body converts only part of ALA
They're all omega-3 fats, but they aren't equal. EPA and DHA are long-chain fats found mainly in oily fish and algae, and your body uses them directly. ALA is the shorter plant-form omega-3 in seeds and nuts; your body can convert a portion of it into EPA and DHA, but the conversion is limited. That's why fish and algae are considered the most efficient sources.
You can get plenty of ALA from flax, chia, walnuts and hemp, and that's genuinely useful. The catch is that only a small share of ALA converts to the long-chain EPA and DHA the body uses most directly. People who don't eat fish often close that gap with algae oil, which supplies EPA and DHA straight from a plant source. There's a whole guide to this on the site.
Because both fats are essential, but modern diets lean heavily toward omega-6 — mostly from refined seed oils and processed food. The concern isn't that omega-6 is harmful; it's that the balance has shifted a long way in one direction. Rather than chasing an exact ratio, the practical move is to eat more omega-3 foods and rely less on ultra-processed products.
For many people who eat oily fish a couple of times a week, whole food covers it. Supplements can help those who don't eat fish, but a capsule is a patch, not a replacement for a varied plate. This site is about understanding the food first; any decision about supplements is worth discussing with a doctor or dietitian.
No. Omega Daily is general nutrition information for interest and education. It isn't a diagnosis or a treatment plan. If you have a health condition, take medication, or are pregnant, talk to a qualified professional before making significant changes to your diet or adding supplements.