You Probably Aren’t Getting Enough Omega-3s. Here’s Why That Matters

Every two years for the past couple of decades, the federal government takes a close look at Americans’ nutritional health—not just what people report eating, but what can be measured in their blood and urine. The latest findings, released by the Centers for Disease Control and Prevention (CDC) in June as the 2026 CDC Nutrition Report, covered 131 biochemical indicators of nutritional health, including vitamins and minerals.

Some findings were encouraging, including a roughly 20% rise in mean serum vitamin D levels since 1999. Others were more concerning, such as declines in folate and iodine levels. But one finding stands out: Most Americans may not be getting enough of two important omega-3 fatty acids, EPA and DHA, which are found in foods such as fatty fish.

“The results did not come as a shock, given that seafood intake in the U.S. has long fallen short of recommendations, especially for fatty fish,” said Jamie Lee McIntyre, MS, RDN.

Here’s what to know about the finding—as well as how to get more omega-3s.

First, What Are Omega-3s and What Can They Do For You?

Omega-3 fatty acids are a type of polyunsaturated fat that play important roles in the body. Because the body can’t produce enough of them on its own, you need to get them through your diet.

There are three main types important for health: ALA (alpha-linolenic acid), a fatty acid found mainly in plant foods like seeds and nuts that the body can’t make at all, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are long-chain omega-3s found mostly in fish and other seafood. The body can convert just a limited amount of ALA into DHA and EPA, which is why you need to consume more to get enough.

Long-chain omega-3s are best known for their role in lowering triglycerides, a form of fat in the blood that can raise the risk of heart disease and stroke when levels are too high. In fact, prescription omega-3 products are FDA-approved for adults with very high triglyceride levels.4 Omega-3s also have anti-inflammatory properties and may influence blood vessel function and heart rhythm.

DHA is also a major structural component of the brain and the retina, which is one reason researchers continue to study its potential role in brain and eye health.

Not getting enough of these omega-3s means missing out on key nutrients for heart and brain health. Severe deficiency is uncommon, but nutrition experts say chronically low intake can signal a dietary gap worth addressing.

Benefits Of Fish Oil: Reasons Why You Need Omega-3

What Did the CDC Report Find?

For the first time, the CDC’s nutrition report focused on the omega-3 index, which the agency said has been proposed as a marker of cardiovascular health. The index reflects the combined amount of EPA and DHA in red blood cells, and is generally interpreted in three ranges: below 4% is considered undesirable, 4% to 8% is intermediate, and above 8% is optimal.

Overall, the CDC found that 98% of the U.S. population had an omega-3 index below optimal levels between 2021 and 2023, while more than half had an undesirably low index.7 Groups with higher levels included older adults, Black adults, nonsmokers, and people with higher levels of education.

The findings offer a glimpse into omega-3 status, but crucially, they can’t tell us how much omega-3 Americans are actually consuming through their diets.

How Much Omega-3s Do You Need?

When it comes to how much omega-3 to aim for, guidance varies depending on the type.

For long-chain omega-3s, the American Heart Association recommends that people without coronary heart disease eat at least two servings of fish per week, especially fatty fish. For those with coronary heart disease, the organization suggests about 1 gram per day of EPA and DHA, preferably from oily fish.

The National Academy of Medicine has set adequate intake levels for ALA ranging from roughly 0.9 to 1.6 grams per day for males and 0.9 to 1.1 grams per day for females, depending on age.

Best Food Sources of Omega-3s

The good news is that there’s a simple way to boost your EPA and DHA intake: eat more fatty fish, one of the richest direct sources of these omega-3s.

Some of the best options include:

• Salmon
• Sardines
• Herring
• Trout

For plant-based ALA, reach for:

• Chia seeds
• Flaxseeds
• Walnuts

“You don’t need anything fancy to eat more omega-3s,” said Toby Amidor, MS, RDN, CDN. “A can of sardines on toast, salmon on a busy weeknight, or a spoonful of ground flaxseed in your oatmeal can go a long way.”

Keep in mind that larger fish, such as swordfish and king mackerel, can contain higher levels of methylmercury, which can be harmful when consumed in large amounts, especially during pregnancy or while breastfeeding.

For people who don’t eat fish regularly, some fortified foods—including certain types of milk, fruit purees, and fruit snacks—can also help increase intake, McIntyre said. “They aren’t a substitute for seafood, but they can be one more tool to help close nutrition gaps.”

What About Supplements?

Most experts recommend getting omega-3s from food rather than supplements because whole foods provide extra nutrients and carry fewer potential risks.

If you’re considering an omega-3 supplement, McIntyre recommends talking with your doctor or a registered dietitian beforehand.

Because omega-3s can affect blood clotting, supplements may interfere with anticoagulant or antiplatelet medications. They can also cause minor side effects, such as a fishy aftertaste, burping, or digestive upset. And because supplements aren’t rigorously regulated by the FDA, there’s no way for you to know whether a product is safe, effective, or even contains what the label suggests.

The FDA recommends getting no more than 2 grams a day of EPA and DHA from supplements, and consuming no more than 3 grams per day total.

“Supplements can absolutely have a place, but they work best as part of a bigger picture,” McIntyre said. “Before adding one, it’s worth talking with your doctor or a dietitian…What’s right for one person isn’t always right for another.”