Omega-3 Fatty Acids: How to Lower Triglycerides, Pick a Supplement, and Use Them Safely
If your triglycerides are high, omega-3s can help. Prescription EPA (icosapent ethyl) at 4 g daily has strong evidence for lowering triglycerides and reducing heart events. Over-the-counter fish oil works too for many people, but the dose and EPA/DHA ratio matter.
Know the difference: EPA and DHA are the two main omega-3s. EPA is best when your goal is triglyceride and inflammation control. DHA can raise LDL cholesterol slightly in some people. If your doctor wants aggressive triglyceride lowering, ask about a high-EPA product.
How much to take and what to expect
Lowering triglycerides needs dose. Studies show benefits around 2–4 g of combined EPA+DHA per day for triglyceride drops; prescription EPA uses 4 g/day. Expect a meaningful triglyceride drop in 6–12 weeks. Check a fasting lipid panel before you start and again after 8–12 weeks.
If you take statins, omega-3s can be added safely and may reduce residual triglyceride risk. Icosapent ethyl was tested on top of standard statin therapy and reduced major cardiovascular events in trials. Still, discuss with your clinician before adding anything.
Practical tips for choosing and using omega-3s
Read the label for EPA and DHA amounts, not just "fish oil" grams. For triglycerides, aim for 2–4 g combined EPA+DHA daily, or a high-EPA product if advised. OTC pills often contain 300 mg EPA+DHA each, so you may need many capsules unless you buy concentrated forms.
Look for third-party testing (USP, NSF, IFOS) for purity and accurate labeling. Prefer triglyceride or ethyl ester forms only if made by a reputable maker; concentrated triglyceride re-esterified forms absorb well. Store bottles in the fridge after opening to reduce rancidity and take with a meal that contains fat to improve absorption.
Watch for side effects: burping, fishy taste, and mild GI upset. Omega-3s thin the blood slightly — if you use warfarin, DOACs, or have a bleeding disorder, tell your doctor. Very high doses can raise LDL in some people, especially when DHA is present, so monitor lipids.
If you want a plant-based option, alpha-linolenic acid (ALA) from flax or chia converts poorly to EPA/DHA. Algal oil supplements provide direct DHA and some offer EPA, useful for vegans but check amounts carefully.
Pregnancy, kids, and cost: If you are pregnant or breastfeeding, most guidelines recommend 200–300 mg of DHA daily for fetal brain development — choose purified, low‑mercury, third‑party tested supplements. Children can use smaller doses; ask your pediatrician. Watch the smell and taste: a strong fishy odor often means oxidation. Pay attention to price per gram of EPA+DHA — that tells you real value. If in doubt, ask your pharmacist.
Start small and adjust with medical advice.
