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To learn more about the benefits of the different forms of omega-3, you can refer to the article What are the benefits of omega-3 . Categories that need omega-3 Below are some of the groups that may need to take omega-3 supplements: Healthy People: If the person is in good health and does not have a risk of developing heart disease; He does not need to take omega-3 supplements; It is recommended to eat two servings per week of fatty fish, such as salmon,
tuna, and herring, and it is worth noting that taking omega-3 supplements may be recommended for people who cannot or prefer not to eat fish.  People at risk of developing heart disease: It is recommended to take high doses of omega-3 for those who suffer from high levels of triglycerides, or who have the main risk factors for heart disease , but after consulting a doctor.
Pregnant women: A pregnant woman’s need for omega-3 fatty acids is higher compared to a non-pregnant woman, as DHA is important for the development of the brain and retina of the fetus during the last trimester of pregnancy and up to the age of 18 months of the child's life.
Like some types of fish, it may lead to mercury poisoning. Therefore, pregnant women are advised to get their omega-3 needs by eating only two servings of seafood per week, eating vegetable oils, in addition to consuming omega-3 supplements that contain DHA,  but be careful not to take any supplements that contain DHA. Vitamin A, also known as retinol, as fish liver oil supplements; Because it may harm the fetus, it is best for a pregnant woman to consult a doctor before taking any type of dietary supplement.
 To learn more about the benefits of omega-3 for pregnant women, you can read the article on the benefits of omega-3 for pregnant women . Omega-3 sources Natural omega-3 sources It is usually preferable to obtain omega-3 fatty acids from their natural food sources,  such as fatty fish that contain DHA and EPA, such as mackerel (in English: Mackerel), wild swordfish (in English: Wild Swordfish), and fish.
Tilefish, and shark, but these types of fish may contain high levels of toxic substances such as mercury, polychlorinated biphenyls (Polychlorinated biphenyl) and others, and therefore wild salmon and wild trout fish ( In English: Wild Trout), it is safer because it contains fewer percentages of toxic substances, and ALA can also be obtained from some vegetable oils, including flaxseed oil and soybean oil.And canola oil, it is also found in some other plant foods such as chia seeds and black nuts.