Dr Amir Khan, a GP known for his appearances on ITV's Lorraine and Good Morning Britain, has recommended that everyone consider taking an omega-3 supplement daily, citing widespread deficiency. In a TikTok video, he explained that omega-3 fatty acids are essential fats that the body cannot produce, making dietary intake crucial for brain, heart, and eye health, as well as reducing inflammation and improving mood.
Dr Khan highlighted that modern diets are often low in the most important types of omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are vital for brain health. DHA, he noted, is a major building block for the brain, aiding cell communication and affecting concentration, memory, mood, and long-term brain health if deficient.
The GP pointed out that many people do not consume enough oily fish like salmon, sardines, or mackerel, which are rich in EPA and DHA. Plant-based sources such as flax seeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), which the body must convert to EPA and DHA, a process that is slow and inefficient. Additionally, high consumption of ultra-processed foods rich in omega-6 fats can crowd out omega-3s.
Dr Khan, a vegetarian, revealed that he takes algae-based omega-3 supplements, as fish obtain omega-3s from algae. He recommended that fish-eaters aim for two portions of oily fish per week, while non-fish-eaters should opt for algae-based supplements. Long-term low omega-3 levels, he warned, are linked to higher inflammation, heart disease risk, mood problems, faster brain ageing, and poorer pregnancy outcomes.
Concluding his advice, Dr Khan described omega-3s as 'brain nutrition, not just a wellness trend,' urging people to prioritise them in their diets.
