Most People Don't Consume Enough Omega-3s. Dietitan Explains How to Reach Daily Intake
Omega-3 fatty acids are one of the most important nutrients in supporting overall health. They protect cardiovascular health, brain function, mood regulation, inflammation, and even joint mobility. Yet despite their importance, they also happen to be one of the nutrients people consistently fall short on, according to Amy Shapiro, MS, RD, CDN, lead nutritionist for ButcherBox.
"Most Americans are consuming a fraction of the omega-3s they actually need, and it's one of those gaps that quietly compounds over time," she tells Men's Journal. "We talk a lot about protein and fiber, but omega-3s rarely get the same focus, and they absolutely should."
EPA and DHA, the two primary omega-3 fatty acids found in seafood and animal products, play a major role in reducing inflammation throughout the body. Since chronic inflammation is linked to everything from heart disease to cognitive decline and joint pain, getting enough omega-3s can have wide-ranging benefits. EPA, for instance, helps support healthy triglyceride levels and blood flow. DHA is important for cognitive performance, focus, and long-term brain health.
Common signs of an omega-3 deficiency can include dry or flaky skin, brittle nails, poor sleep, brain fog, mood swings, joint discomfort, and slower-than-expected recovery after workouts.
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One reason omega-3 deficiency is so common is that many people simply don't eat omega-3-rich foods consistently enough. Omega-3s come from foods that often aren't as represented in the average diet as they should be, like wild-caught salmon, sardines, grass-fed beef, chia seeds, flaxseeds, hemp seeds, and walnuts.
For best results, Shapiro recommends consuming omega-3-rich foods at least three times a week to reach optimal levels.
"Prioritize fatty fish at least twice a week. Salmon and sablefish are excellent sources," Shapiro suggests. "Second, if you are eating red meat, stock up on grass-fed beef, which has more omega-3s than conventionally raised beef."
Keeping seafood and grass-fed beef in your freezer makes it much easier to build omega-3-rich meals without overthinking it. For that, consider shopping at local fish markets, choosing quality meats and seafood from grocery stores, or using trusted online retailers like ButcherBox.
This story was originally published by Men's Journal on May 12, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 12, 2026 at 2:03 PM.