Evidence grade: B
Eating fish is linked to good health. In VITAL, 1 g a day of fish oil showed little added benefit for major health outcomes in healthy adults. Results for exercise recovery are small and mixed.
What it is
EPA and DHA, long-chain fats found in oily fish and algae. ALA, a shorter form, comes from flax, chia and walnuts.
What people claim
- Heart and circulation support
- Less muscle soreness
- Joint comfort
- Brain and mood support
Doses used in studies
Trials commonly use about 1–4 g a day of combined EPA and DHA. Two servings of oily fish a week is a common food-first target.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- People on blood thinners or before surgery
- People with fish or shellfish allergy
- Some large trials linked high doses to atrial fibrillation; ask your doctor
- Pregnant or nursing people: ask a doctor first, as safety data is limited
- Anyone taking prescription medication: check with a doctor or pharmacist for interactions
- Under 18: talk to a doctor or parent before using any supplement
Sources
- Marine n-3 fatty acids and prevention of cardiovascular disease and cancer (VITAL) Manson et al., N Engl J Med, 2019
- Omega-3 fatty acids fact sheet for health professionals NIH Office of Dietary Supplements
← All supplements · Laws & Research
Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.