What is omega-3?
Omega-3 refers to a family of essential fatty acids your body cannot make on its own. The two that matter most are EPA and DHA, found in oily fish like salmon, sardines, and mackerel. A third, ALA, is found in plant sources like flaxseed but converts poorly to EPA and DHA. Most people eat far more omega-6 than omega-3, and correcting that balance is where the benefit lies.
How it works
EPA and DHA are incorporated into cell membranes throughout the body, where they influence inflammation, heart function, and brain health. They help regulate the body's inflammatory response, which is why they are linked to joint comfort and recovery, and DHA is a major structural component of the brain.
What the research says
- Strong evidence for supporting heart health and healthy triglyceride levels
- May reduce muscle soreness and support recovery from training
- Supports joint comfort through its effect on inflammation
- DHA is important for brain and cognitive health across the lifespan
- Benefits are most noticeable in people who eat little oily fish
Effective dose
Aim for a combined 1–3g of EPA and DHA per day. Note this is the EPA plus DHA content, not the total fish oil, which is often higher. A 1000mg fish oil capsule might only contain 300mg of actual EPA and DHA, so you may need several capsules to hit an effective dose. Take with a meal to aid absorption and reduce any aftertaste.
What to check on the label
Look at the EPA and DHA content, not just the total fish oil weight. This is the number that matters and it is often much lower than the headline figure. A quality product clearly lists EPA and DHA per serve. Concentrated fish oils give you more EPA and DHA per capsule, which means fewer capsules and better value.
Safety
Fish oil is safe for most people. High doses can have a mild blood-thinning effect, so anyone on blood-thinning medication should check with a doctor. Minor side effects include fishy aftertaste or burps, which a quality or enteric-coated product reduces. Store it well, as fish oil can go rancid.