Fuelling Your Body with Omega-3: The Full Breakdown

Written By Stephanie Polson

Omega-3 fatty acids are often praised as essential for brain health, heart function, and overall well-being—but how much do we really know about them? In this episode, we explore their benefits, best food sources, and the truth about supplements. Are you getting enough? What’s the difference between EPA, DHA, and ALA? And do plant-based sources measure up? Tune in as we break it all down, separating fact from fiction to help you make informed choices for your health.

We cover: 

  • 2:45 Deep science dive into omega-3 fatty acids and why they are important

  • 9.00 Does the omega-3 and omega-6 ratio matter?

  • 13:25 Is canola oil good for you?

  • 15:00 Food sources of omega-3 

  • 15:15 Best fish sources of EPA and DHA 

  • 18:10 Purslane weed containing omega-3

  • 20:00 Conversion rate of ALA into EPA/DHA

  • 22:00 Is frozen crumbed or battered fish goof for you?

  • 26:00 Would you recommend those who don’t eat fish of a certain age to supplement with EPA & DHA? 

  • 28:00 Should we be concerned about mercury levels in omega-3 supplements and fish?

  • 29:00 Pregnancy, fish and mercury

  • 31:30 What is the intake of omega-3 in Australia and globally? What is the optimal omega-3 intake? 

  • 34:00 Optimal omega-3 for heart disease, dementia, rheumatoid arthritis

https://www.mpi.govt.nz/food-safety-home/safe-levels-of-chemicals-in-food/mercury-levels-fish/

One-liners you don’t want to miss:

"18+ years are consuming between 1.2-1.6g/day of ALA & 200-500mg of EPA/DHA/DPA. The nutrient reference values (targets) for ALA for men is 1.3g/day and for women is 0.8g/day. For EPA/DHA/DPA, 160mg/day men and 90mg/day women. Based on this we are meeting them but we need more information for how much we actually need for good health; which is a little bit different to how much people need if they have a health condition like arthritis."

“People talk about the ratio of omega -6 to omega -3 being about 10-12:1 in America. And in Australia they say it's sort of somewhere between And 7-5:1. So that is quite a contrasting difference. The types of oils that used in Australia are lower in omega -6 than what we find in America. And that's because in America they rely a lot more on soybean oil as one of their domestic oils.”

We hope you enjoyed this conversation - for more podcast action, follow us on Instagram @up_statuss.

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Stephanie Polson
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