Omega-3 Fish Oil (EPA/DHA)
Omega-3 fish oil supplements provide essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that support cardiovascular health, reduce inflammation, and may benefit cognitive function. These supplements are derived from fatty fish and provide concentrated amounts of omega-3s that may be difficult to obtain from diet alone. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Provides concentrated EPA and DHA omega-3s that support heart health, reduce inflammation, and may benefit brain function and mood
- Effective dosages range from 1-3g daily of combined EPA/DHA, with higher EPA ratios showing better results for mood and inflammation
- May reduce heart attack risk by 13% and cardiovascular death by 35% according to large-scale studies
- Generally safe for daily use, but doses above 3,000mg may increase bleeding risk and require medical supervision
- Quality varies significantly between brands - molecular distillation and third-party testing are essential for purity
How to Take
Typical Dosage
1-3g combined EPA+DHA daily (minimum 250mg, maximum 3000mg per clinical research). Higher doses (2-3g) used in studies for cardiovascular benefits and triglyceride reduction.
When to Take
With meals to improve absorption and reduce potential gastrointestinal side effects
Why It Matters for Ages 50+
Adults over 50 have increased cardiovascular disease risk and may experience age-related cognitive decline, making omega-3s particularly valuable for heart and brain health. Research shows omega-3 supplementation may reduce heart attack risk by 13% and support cognitive function in older adults. Many older adults also take medications that may interact with omega-3s, making professional guidance especially important.
What to Look For
- Choose molecularly distilled fish oil to remove mercury, PCBs, and other contaminants
- Look for third-party testing certificates (IFOS, USP, or NSF) verifying purity and potency
- Check EPA/DHA ratios on the label - total omega-3s should be at least 60% EPA + DHA
- Ensure freshness with expiration dates and consider refrigerated storage to prevent rancidity
- Opt for enteric-coated capsules or liquid forms to reduce fishy aftertaste and improve absorption
Potential Interactions
Be aware of these potential interactions:
- Anticoagulants (warfarin, aspirin, Plavix, Eliquis, Xarelto): May increase bleeding risk - monitor INR and bleeding symptoms closely
- Blood pressure medications: May enhance hypotensive effects, potentially causing excessive blood pressure lowering
- NSAIDs (ibuprofen, meloxicam): Combined anti-inflammatory effects may increase bleeding risk
- Diabetes medications: May affect blood sugar control - monitor glucose levels
- High-dose vitamin E: Combined use may increase bleeding risk
- Consult your pharmacist about any prescription medications as interactions may occur
Who Should Avoid This Supplement
- People with fish or shellfish allergies (consider algae-based alternatives)
- Individuals scheduled for surgery within 2 weeks due to increased bleeding risk
- Those with bleeding disorders or taking multiple blood-thinning medications without medical supervision
- People with severe liver disease, as high doses may affect liver function
Recommended by Experts
“Key component for heart and brain health”
“Daily routine includes omega-3s for inflammation support”
“Takes 2-3g daily”
“Recommends 2-4g EPA+DHA daily, takes Nordic Naturals brands”
“Part of daily routine for omega-3 fatty acids”
“Takes 2.5g EPA and 1g DHA daily for heart and brain health”
Frequently Asked Questions
Most research supports 1-2g daily of combined EPA/DHA for general health, with up to 3g daily for specific conditions like high triglycerides. Start with 1g daily and increase gradually if needed.
Take with meals containing fat to improve absorption and reduce digestive upset. Taking with food also helps minimize the fishy aftertaste that some people experience.
Fresh fish oil should have minimal fishy smell and no strong, unpleasant odor. Capsules shouldn't be soft or leaking, and liquid forms should be clear without cloudiness or strong fishy taste.
Eating fatty fish 2-3 times weekly can provide adequate omega-3s, but many adults don't consistently meet this target. Supplements offer a convenient way to ensure consistent daily intake.
EPA primarily supports heart health and reduces inflammation, while DHA is crucial for brain function and memory. Higher EPA ratios may be better for mood and joint health, while balanced ratios support overall wellness.
Some benefits like reduced inflammation markers can occur within 2-3 weeks, while cardiovascular and cognitive benefits typically require 2-3 months of consistent use. Triglyceride reductions may be seen within 4-6 weeks.