# Omega 3 fats By Ian Marber **By Ian Marber** · 2026-10-15 Attending health and nutrition conferences is always a highlight of my schedule. I get to catch up with peers and colleagues and of course hear about fresh research and perspectives. At a longevity conference last month, I was fascinated by a presentation concerning [omega 3](https://solgar.co.uk/collections/fish-oils) fats (the ‘good’ fats found in oily fish, some vegetables, nuts and seeds) and what is termed ‘biological age’. Unlike chronological age, biological age attempts to estimate how our bodies are ageing by examining changes that occur within our cells. This involves a number of markers, including patterns of DNA methylation, which is process by which the addition a small molecule to another, may influence the way it behaves.  A recently recent DO-HEALTH analysis looking at muscle mass and sarcopenia, published in Journal of the American Geriatrics Society in April 2025 – explored whether three lifestyle interventions - vitamin and [omega-3](https://solgar.co.uk/collections/fish-oils) supplementation and a simple home exercise programme - influenced these measures of biological ageing in more than 2,000 healthy older adults. The researchers reported modest improvements in several DNA markers with the greatest effects generally seen when the interventions were combined.   Whilst the results are undoubtedly interesting, I feel that they should be interpreted with appropriate caution. The study measured biomarkers associated with biological ageing rather than actual lifespan, of course and because vitamin D, [omega-3](https://solgar.co.uk/collections/fish-oils) and exercise were studied together, one can’t of course attribute observed effects to omega-3 alone.    But what are those sufficient amounts? In the UK, the NHS and also BDA advise eating at least two portions of fish each week, one of which should be oily. These offer [omega 3](https://solgar.co.uk/collections/fish-oils) fats, but you may not be aware that there are three fats that qualify as omega 3 - alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).   ALA is found in soya beans, walnuts, linseeds, pumpkin seeds, chia seeds and hemp seeds, as well as their respective oils. Purslane is another rich plant source and it is also found in somewhat smaller quantities in many leafy green vegetables.    Meanwhile EPA and DHA are found in oily fish, such as mackerel, pilchards, kippers, sardines, salmon, whitebait, herring and swordfish, is the richest source of both, and they are also found in crab meat.   EPA and DHA can contribute to the maintenance of normal blood pressure when consumed at 3,000 mg daily, while a daily intake of 2,000 mg can contribute to the maintenance of normal blood triglyceride levels. Triglycerides are a type of fat found in the blood and can be used as a source of energy.   Docosahexaenoic acid has several authorised health claims. For example, DHA maternal intake contributes to the normal development of the eye and brain of the foetus and breastfed infants (200mg or above) For all of us, DHA and EPA helps support normal vision and the functioning of the heart and you’d need to be taking a minimum of 250mg of DHA and EPA combined    For people who don't regularly eat fish, an [omega-3](https://solgar.co.uk/collections/fish-oils) supplement may be a convenient way of increasing their intake of EPA and DHA.When choosing a supplement, my advice is to look for one that clearly states the amount of EPA and DHA provided per serving rather than simply the total amount of fish oil.  The Solgar range offers several options depending on individual needs and preferences. For everyday supplementation, [Double Strength Omega-3 Softgels](https://solgar.co.uk/products/solgar-double-strength-omega-3-softgels?_pos=1&_sid=c67285931&_ss=r&variant=33199180185659)[](Double%20Strength%20Omega-3%20Softgels%20|%20Gold%20Standard%20Vitamins%20&%20Supplements%20) provide concentrated EPA and DHA Those looking for a higher-strength formulation may choose [Triple Strength Omega-3 Softgels](https://solgar.co.uk/products/solgar-triple-strength-omega-3-softgels?_pos=2&_sid=c67285931&_ss=r&variant=33199184805947)[](Triple%20Strength%20Omega-3%20Softgels%20|%20Gold%20Standard%20Vitamins%20&%20Supplements%20), while [Omega 3-6-9 Softgels](https://solgar.co.uk/products/solgar-omega-3-6-9-softgels?_pos=1&_psq=omega+369&_psid=121d9295f&_ss=e&variant=33199183495227)[](Omega%203-6-9%20Softgels%20|%20Gold%20Standard%20Vitamins%20&%20Supplements%20) combine fish oil with flaxseed and borage oils for people who prefer a blend of omega fatty acids.  Solgar's fish oils are molecularly distilled to help remove contaminants such as mercury, PCBs and other heavy-metal contaminants and each product clearly states the EPA and DHA content to help consumers choose an option that suits their requirements. You might also consider Cod Liver Oil, which along with EPA and DHA offer both vitamins A and D. My own preferred supplement is [Omega Salmon Oil,](https://solgar.co.uk/products/solgar%C2%AE-full-spectrum-omega-salmon-oil-softgels-pack-of-120?_pos=1&_sid=81cc783f6&_ss=r) which, as the name suggest, is [omega 3](https://solgar.co.uk/collections/fish-oils) fats derived from salmon. These offer DHA as well as astaxanthin, a red pigment from the carotenoid family, found shrimp and salmon that gives them their distinctive pink hue (also seen in the supplements).   Whatever you choose its food first, so aim for those two portions or more of fish each week, one of which should be oily. [Omega 3](https://solgar.co.uk/collections/fish-oils) supplements can help support overall intake, and are generally well tolerated, but do check with your health care provider if you are taking any medication to double check for any interactions. **Tags:** Omega 3 --- > Source: [Solgar](https://solgar.co.uk/blogs/solgar-blog/omega-3-fats)