Omega-3: what they do and how to use them

Omega-3s are a group of healthy fats your body can’t make well on its own. The main kinds are EPA, DHA (found in fish), and ALA (found in plants). These fats support heart health, brain function, and reduce inflammation. If you eat little fatty fish, a supplement can fill the gap.

Here are the benefits backed by solid evidence. Regular omega-3 intake lowers triglycerides and can slightly reduce heart risk for people with existing heart disease. DHA is important during pregnancy and early childhood for brain and eye development. Some people also see less joint stiffness and milder inflammation-related symptoms.

How much do you need? For generally healthy adults, a combined 250–500 mg of EPA plus DHA daily is a reasonable target. If you have heart disease, many guidelines suggest 1,000 mg (1 g) daily. For high triglycerides, doctors often recommend 2–4 g daily under medical supervision. Pregnant women are usually advised to get at least 200–300 mg of DHA daily. These are common ranges — talk to your clinician for a dose that fits your situation.

Food first — supplements next

Eat fatty fish like salmon, mackerel, sardines, or trout twice a week when you can. That gives you natural EPA and DHA plus other nutrients. If you’re vegetarian or don’t like fish, flaxseed, chia, and walnuts provide ALA, but the body converts ALA to EPA/DHA inefficiently. In those cases, consider algae-based DHA supplements for a direct source.

Supplements are useful if your diet is low in fish or you need higher, therapeutic doses. Look for clear labeling that lists EPA and DHA amounts per serving — that’s what matters, not just the total 'fish oil' weight on the bottle.

Picking a quality supplement

Choose products that show the exact mg of EPA and DHA. Prefer bottles with third-party testing seals (IFOS, USP, NSF) for purity and accurate labeling. Decide whether you want fish oil, krill oil, or algae oil (plant-based). Fish oil gives the most evidence for heart benefits; krill oil may absorb well but often costs more; algae oil is best for vegans and pregnant people who need DHA without fish allergens.

Check form and freshness: triglyceride or re-esterified triglyceride forms tend to absorb better than ethyl esters. Avoid products with strong fishy smell — that can mean oxidation. Store bottles in a cool, dark place and follow the expiry date.

Safety notes: common mild side effects are fishy burps, mild indigestion, or loose stools. High doses can increase bleeding risk and may interact with blood thinners like warfarin. If you’re on medication, pregnant, breastfeeding, or have a bleeding disorder, talk to your doctor before starting high-dose omega-3s.

Bottom line: aim for food sources first, check EPA/DHA on labels, choose third-party tested supplements if you need them, and ask your healthcare provider about doses that match your health goals. For more simple guides on supplements and medications, browse GlobalCareRx’s resources or ask a pharmacist for personalized advice.