[cube2222]

I'm not an expert, but I've done a bunch of reading on this previously, and also skimmed the article which also mentions some parts of this.

First, when taking omega 3 supplements, you generally care about increasing the ratio of omega 3 to omega 6. Hemp hearts have much more omega 6 than omega 3, so they're not very effective for improving the ratio.

Second, hemp hearts contain ALA, while what you generally want to improve is EPA and DHA (this is also covered in TFA). The body can convert ALA to EPA and DHA, but it's not efficient.

So all in all, if Omega 3 for the article's stated benefits is what you want, this is not the way. I recommend looking into eating more fish, or if you want a vegan route, algae-based supplements. [0] is a decent source from the NIH about foods and their Omega 3 content, split by ALA/EPA/DHA.

[0]: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthPro...

[brushfoot]

The ratio of Omega 6 to 3 needs to be below 4:1 to be a good source of Omega 3, and hemp hearts are at 3:1, so they're listed as a good source of Omega 3.

Flax seeds are even better just for Omega 3 at 1:3, but hemp hearts have other benefits, like more protein, which is why I called them out. That said, I eat a fair amount of flax seeds as well.

[cube2222]

Just to reiterate, both of those (hemp hearts and flaxseed) only contain ALA, while what you're generally looking for is EPA and DHA. TFA also explicitly mentions it's only talking about EPA.

This is not to say that they're unhealthy of course.

EDIT: see the sibling comment by code_biologist, it's much more comprehensive than what I've written.