In a clinical study, Essential for Women Multivitamin 18+ was shown to increase omega-3 DHA levels by 41% over 12 weeks—significantly greater than placebo.*† More on this below.

Not sure if your diet includes enough omega-3 fatty acids? There’s a solid chance your suspicion is right—and we commend you for doing the research to support the body’s nutrient needs. If you’re reading this, you’re probably no stranger to the importance of omega-3 fatty acid intake, but in case you need a refresher (or you’re new to the world of nutrition!), here’s some food for thought:*

There are many health benefits of omega-3 fatty acids.
In addition to being key components of our cell membranes, omega-3 DHA & EPA also help support brain health and heart health. It’s important to ensure you’re consuming enough via food and supplementation, since the body can’t efficiently synthesize DHA & EPA on its own.* (1)

But not all essential fatty acids are created equal
The three main omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). EPA and DHA are often found in fatty fish like sardines, mackerel, anchovies, shellfish, salmon, and tuna, while ALA can be found in vegetarian sources like flaxseed, soybean, tofu, walnuts, and canola oils. (1) According to the NHANES, most children and adults in the United States consume recommended amounts of omega-3 ALA. (1)

Your body converts ALA to EPA + DHA.
The catch? It can only convert a small amount, less than 15 percent—which explains why many dietary supplement companies promote omega-3 fish oil supplements as a source of omega-3 fatty acids. But since fish actually get their DHA from eating phytoplankton, which get it from eating microalgae, we went straight to the source for our multivitamins—all of which are made with omega-3 DHA from vegan algal oil.* (1)

How Much Omega-3 Per Day Is Recommended?

While experts and health organizations agree that getting enough omega-3 fatty acids is important, the National Academy of Medicine didn’t establish specific intake recommendations for EPA or DHA (however, there are Adequate Intakes (AIs) established for ALA). That said, the consensus for most adults is to aim for anywhere between 250 to 500 mg of DHA and EPA per day, which is equivalent to about two servings of seafood per week (or 8 oz). (4, 5)

If you’re pregnant or breastfeeding, the recommendation is to consume two to three servings (between 8 and 12 ounces) of seafood per week, especially from sources lower in mercury. This means it’s even more important that you try to meet these levels of DHA. (95% of pregnant women in the United States are not getting their recommended daily intake of DHA.)* (2,3)

That’s why our science team recommends a one-two-punch approach: Getting lots of omega-3 fatty acids in your daily diet, and taking a quality multivitamin or Omega-3 DHA & EPA supplement to help fill nutrient gaps.

Most of Us Aren’t Consuming Enough Omega-3 DHA

“The amount of omega-3 DHA Americans are getting from their diet is typically below recommended levels,” says Dr. Mastaneh Sharafi, PhD, a dietitian and Ritual’s VP of Scientific & Clinical Affairs. And that’s to put it mildly. According to national data, American adults typically consume very little omega-3 EPA and DHA from foods. (2,4,6)*

Why Omega-3 Supplements Could Be a Good Idea*

While we’re all about a food-first philosophy at Ritual—aiming to meet the majority of nutrient needs through food sources, then supplementing to help fill gaps—we also recognize the reality we’re up against, particularly when it comes to maintaining omega-3 levels.*

If you eat plenty of servings of fatty, oily fish on a regular basis, you might be covered. But there are many other barriers of entry—limited access to seafood, dietary restrictions, personal taste preferences, busy schedules—that can make it tricky to meet the recommended intake of omega-3 DHA and EPA through diet alone. If you're someone who isn't getting an adequate intake of fish each week or follows a vegan or vegetarian diet, a simple way to ensure you're fulfilling the body’s omega-3 DHA and EPA needs is taking a daily multivitamin or an Omega-3 DHA & EPA supplement.*

Omega-3 DHA in Our Multivitamins

Did you know you can find Omega-3 DHA in all of our multivitamins? Whether you're looking for daily support with Essential for Women, Essential for Men, Essential for Teens, or expecting a little one and looking for a prenatal, we've got you covered with a non-fishy vegan dose of Omega-3 DHA.

Speaking of Essential for Women Multivitamin 18+, it was shown in a university-led clinical trial to increase omega-3 DHA levels by 41% over 12 weeks, significantly greater than placebo.† Even better? That gold standard clinical study was published in Frontiers in Nutrition—a leading, internationally recognized, peer-reviewed journal.*

Meet Our Omega-3 DHA & EPA Supplement

Another option, and something we’re equally as proud of is our vegan Omega-3 DHA & EPA Supplement. You’ll find a daily 500 mg dose of vegan Omega-3 fatty acids including DHA & EPA with a science-backed 2:1 ratio of DHA to EPA to support brain and heart health. Instead of using fishy options like krill oil or fish oil, we've opted for vegan algal oil that comes from microalgae. Our Omega-3 oil is also made with a patented technology designed to reduce oxidation for a great tasting Omega-3 citrusy experience with minimal burp-back.*

Omega-3 DHA & EPA was designed to be taken on its own, or in combination with a multivitamin. It was designed for those looking for additional long chain Omega-3 fatty acids and to provide Omega-3 DHA & EPA in a ratio recommended in the USDA’s Healthy Mediterranean-Style Eating Pattern.*

†Based on a 12 week double‐blind, randomized, placebo‐controlled clinical study that was carried out on 94 women ages 21 to 40 years old.

References:

1. National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet For Health Professionals. Retrieved from National Institutes of Health.

2. USDA, Agricultural Research Service. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2015-2018. 2021.

3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020 – 2025 Dietary Guidelines for Americans. 9th Edition. 2020.

4. World Health Organization. Interim Summary of Conclusions and Dietary Recommendations on Total Fat & Fatty Acids From the Joint FAO/WHO Expert Consultation on Fats and Fatty Acids in Human Nutrition. 2008.

5. Team, S. N. P. “What Seafood Is Highest Omega-3s? • Seafood Nutrition Partnership.” Seafood Nutrition Partnership, 8 June 2021.

6. USDA, Agricultural Research Service. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2017-March 2020 Pre Pandemic. 2023.