Omega-3: a must-have that's all too often forgotten!

Updated on 2026-06-02

Summary: Omega-3: a must-have that's all too often forgotten!

Omega-3s are essential fatty acids that the body cannot manufacture itself, and must therefore be obtained through diet or supplements. Deficiency can manifest itself in dry skin, irritated eyes, difficulty concentrating, mental fogginess, a more fragile mood or inflammation-related joint pain.

The two main types of omega-3 are DHA, which mainly supports brain and eye health, and EPA, which contributes more to reducing inflammation and joint pain. The best food sources are oily fish such as salmon, mackerel and sardines. Although some seeds and nuts contain plant-based omega-3s, their conversion into DHA and EPA is limited.

Many people eat little or no fish, a quality supplement can be an interesting solution to meet their needs, while taking into account the necessary precautions in case of anticoagulant medication or special medical conditions.

1. Why omega-3s are important

• Essential to the body's functioning.
• Necessary for the brain, eyes, mood and joints.

2. Possible signs of withdrawal

• Dry skin and eyes.
• Difficulty concentrating and mental fog.
• Irritability, anxiety or low morale.
• Joint pain and stiffness.

3. DHA and EPA: what's the difference?

• DHA: supports the brain and vision.
• EPA: helps reduce inflammation and joint pain.

4. Where can I find them?

• Mainly in fatty fish (salmon, mackerel, sardines).
• Flaxseeds and walnuts also contain them, but in a less readily usable form.
• Quality supplements can help when fish consumption is insufficient.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

Omega-3. It's a word we hear a lot about. If you like fish in general and eat it often, there's no problem, but there are people like me, and maybe you too, for whom fish may not be your favorite dish. But there are alternatives, because it's a staple that's all too often forgotten. Lynn Goneau is a naturopath at La Boîte à Grains. Hello Lynn.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM: Uh, there's more than one. Yes, you have to understand them. You have to know what they're for. So let's get started.

Lynn Goneau - Naturopath of La Boite à Grains: 

That's right, Fred, many people lack omega-3s without realizing it. What's important to understand is that omega-3s are essential fatty acids. This means that your body can't manufacture them on its own. So it's essential to get them from food or supplements.

Frédéric Bisson - Host 104.7FM:

Okay, so they're essential, you've got to go get them. Yeah, what's the point? How do you know when you're running out?

Lynn Goneau - Naturopath of La Boite à Grains:

Some signs you can recognize are pretty easy. It's like dry skin. Your skin is rough or red, as is often the case with eczema, because when there's a lack of good fatty acids, the skin loses its moisture. You also have dry, irritated or tired eyes. Uh, because when your eyes are dry, tears evaporate much faster. So obviously, your eyes get dry. You have less, uh, or at least less of my biggest sign. There's the mental fog, the difficulty in concentrating, the forgetfulness, the feeling of mental slowness where you're searching, searching for your words. As I'm doing here, we see it in people with ADD, often an attention deficit, because you see, the brain is very, very greedy for good fats like omega-3. And when it lacks them, communication between the cells is less efficient.

Frédéric Bisson - Host 104.7FM:

Electric current. Then there's the fact that you like that fat on your brain better than the one around your waist.

Lynn Goneau - Naturopath of La Boite à Grains:

If it could go from there, up to the brain, we'd be happy.

Frédéric Bisson - Host 104.7FM:

There's me, I'll be very clever.

Lynn Goneau - Naturopath of La Boite à Grains:

There's also the mood, which is more fragile.

Frédéric Bisson - Host 104.7FM:

But that's it. We often say omega three, take it for your mood. It helps a lot there.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, irritability, low morale and anxiety. Omega-3s influence small neurotransmitters such as serotonin, so it does affect us. And last but not least, joint pain or stiffness. Inflammation is a big sign. Omega-3s, especially EPA, help reduce inflammatory molecules.

Frédéric Bisson - Host 104.7FM:

Yeah, well Lynn. When you say you're talking about EPA. When you look on a supplement bottle, there's this, EPA. There's also DHA. So when you want to take it, explain the difference.

Lynn Goneau - Naturopath of La Boite à Grains:

But first, DHA is a structural fat. So it builds, it's going to work on the brain, the eyes are higher and the plus figure there is powerful. Then there's EPA, which reduces pain. It acts mainly on joint inflammation. Okay, I'm using a little trick here to remember the letters here makes DHA, if you start with the letter D for the dome. So the brain.

Frédéric Bisson - Host 104.7FM:

Okay, yes.

Lynn Goneau - Naturopath of La Boite à Grains:

Then EPA's E to put out the fire.

Frédéric Bisson - Host 104.7FM:

Ah, that's good.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, it's like that. I can remember which one is working on what.

Frédéric Bisson - Host 104.7FM:

So when we go shopping, we can think about what we want to help our bodies. Now, ideally, we take it from food. It's true that it's fatty fish.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, exactly. It's the best sources, in fact, salmon, mackerel, sardines, they really have the highest levels.

Frédéric Bisson - Host 104.7FM:

Okay, is there any elsewhere, like in plants, for example?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, in flax seeds and walnuts. The only thing is, it's a plant-type omega three, so when your body absolutely has to convert to DHA and EPA in order to use it, it's not always easy to do. So that means it doesn't always cover all your needs.

Frédéric Bisson - Host 104.7FM:

Well, I'm not a big fan of fish, but I do eat it from time to time, Lynn. Is that enough?

Lynn Goneau - Naturopath of La Boite à Grains:

Honestly, to get a good share, you'd have to eat it several times a week, which isn't always the case for most people.

Frédéric Bisson - Host 104.7FM:

Then you mentioned oily fish. So a little trout there, there's some, there's less there at the bottom, it has to be from this world.

Lynn Goneau - Naturopath of La Boite à Grains:

The ideal big one. Yes, indeed.

Frédéric Bisson - Host 104.7FM:

Well, that confirms that supplements may be for many people.

Lynn Goneau - Naturopath of La Boite à Grains:

The best thing to help you get over the hurdle is that when I have a day where I eat fish, I don't take any supplements, but when I have a day where I don't eat any fish, I go and look for supplements.

Frédéric Bisson - Host 104.7FM:

What do you recommend as a supplement? Because sometimes the price varies a lot. You need a good quality one.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, quality is essential. A good example is AquaOmega's balanced omega three. This is a recognized Canadian company that focuses on quality and research. Their formula is interesting because it supports both the brain and the joints. So it's particularly useful for people with aches and pains like arthritis. Important tip: Fred, anyone can take it. In general, it's well tolerated, but if you're taking medication such as anticoagulants, or if you have a particular condition, it's always best to consult a health professional.

Frédéric Bisson - Host 104.7FM:

Then there are the people who are afraid it will taste like fish, unlike cod liver oil in the old days. Don't get me wrong, I don't think we realize it.

Lynn Goneau - Naturopath of La Boite à Grains:

But if you have trouble digesting it, maybe change the type or put it in the fridge.