The short answer: Omega-3s are healthy fats found in fish, seafood, flaxseed and walnuts. Supplements lower triglycerides, and people with heart disease or high triglycerides may benefit. For eyes, mood and memory the research is mixed or disappointing. Eating seafood each week is still the first step.
What omega-3s are
Omega-3s are a kind of fat found in foods and in the body. Most research focuses on EPA and DHA, found in fish and seafood. ALA comes mainly from plants such as flaxseed, soybean and canola oils, chia seeds and walnuts [1]. Your body can turn only small amounts of ALA into EPA and DHA [2].
Food first
U.S. dietary guidelines recommend that adults eat seafood each week, including some choices higher in EPA and DHA, such as salmon, sardines and trout [1].
What studies show
- Triglycerides and heart: there is some evidence that people with heart disease or high triglycerides may benefit from omega-3 supplements. EPA and DHA lowered triglycerides by about 15 percent [1].
- Joints: reviews suggest omega-3-rich diets may ease joint pain and swelling in rheumatoid arthritis, though the evidence is rated low [1].
- Eyes: omega-3s added no benefit to the AREDS2 vitamin formula for macular degeneration, and in a large NIH study they were no more helpful than a placebo for dry eye [1].
- Mood and memory: it is uncertain whether omega-3 supplements help depression, and they did not improve thinking in people already diagnosed with Alzheimer's disease [1].
Side effects and cautions
- Side effects are usually mild: an unpleasant taste, bad breath, heartburn, nausea, upset stomach, diarrhea, headache and smelly sweat [2].
- The FDA recommends no more than 5 grams a day of EPA and DHA combined from supplements [2].
- High doses of omega-3s may cause bleeding problems when taken with warfarin or other blood thinners. Talk with your doctor if you take any blood thinner [2].
- Fish oil softgels are made from fish and gelatin, so they are not suitable for people with fish allergies or vegetarians.
Omega-3 EPA 180mg + DHA 120mg
180 mg EPA and 120 mg DHA from fish oil concentrate, with vitamin E, in a gelatin softgel. Label use: one softgel twice a day with meals. 100 softgels. Made in the USA.
See special pricing on Omega-3 EPA 180mg + DHA 120mg →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Special pricing: 10% off with code ONF10, applied automatically. Only Nature's Finest may earn from purchases made through this link.
Talk with your doctor first. This guide is general education, not personal medical advice. Check with your doctor or pharmacist before starting any supplement, especially if you are pregnant or nursing, take prescription medicine, or have a health condition.