Lots of folks take fish oil for heart care, to stop swelling, or to boost brain power. With so many choices, studies, and tips out there, it is easy to feel lost. Let’s make things clear and learn how to use fish oil well.
Fish like salmon, sardines, and mackerel are rich in it, but supplements make it easy for those who don’t eat much fish. The Centers for Disease Control and Prevention says that fish oil pills are a top pick among adults in the US, mainly those who are 60 or older.
The perks of omega-3s are well studied, but the outcomes vary. Omega-3s help lessen swelling, keep the heart healthy, and might protect the brain, too. For example, the big VITAL trial by the NIH found that taking 1 gram of omega-3s each day did not significantly lower heart events. Yet, when they looked closer, people who ate less fish, had many heart risks, or were African Americans, did see a big drop in heart attack risks. JoAnn E. Manson, M.D., the main researcher, noted that omega-3s help the heart, but some folks get more help than others. Another study, the REDUCE-IT trial, found that a high dose of EPA, a type of omega-3, greatly cut major heart events in high-risk people who were also using statins.
That being said, it’s not all simple. Some trials indicate that omega-3s from whole fish are more beneficial than supplements. Higher doses increase the risk of bleeding or abnormal heart rhythm, and heavy metals and oxidation in certain products are concerns.
Absorption is part of the puzzle, too. Omega-3s are fatty acids, so they’re most easily absorbed when taken with a meal containing healthy fats. Taking fish oil on an empty stomach can cause acid reflux, nausea, or stomach upset. Doctors advise taking it with your biggest meal of the day, particularly if it contains foods such as olive oil, avocados, nuts, or fatty fish. If you’re prone to “fishy burps,” look for enteric-coated capsules or try lying on your left side for 15 minutes after taking them.
Consistency is everything. Omega-3s accumulate in your body over time, so take them daily—preferably around the same time every day. Whether you take them in the morning or evening isn’t as important as establishing a routine that will stick with you and prompt your memory. Leave reminders, leave your bottle on the counter where you’ll see it, or get a family member involved.
When selecting a supplement, quality counts. The FDA isn’t as tough on regulating supplements as they are on prescription medications, so find products that are tested or certified by third-party organizations such as NSF International, U.S. Pharmacopeia, or ConsumerLab.com. On the label, verify EPA and DHA content—most mainstream supplements have approximately 180 mg of EPA and 120 mg of DHA per 1,000 mg of fish oil. Your doctor can assist you in determining the correct dose, particularly if you have a history of heart disease or other risk factors.
Oxidation is also a worry. Omega-3s are very unsaturated, so they’ll deteriorate if subjected to light, heat, or air. Research indicates most fish oil supplements have high levels of oxidation markers above the suggested maximum, and this impacts safety and flavor. Capsules tend to be more susceptible to oxidation, so watch storage and packaging. If your capsules have a rancid odor, it’s time to replace them with a new bottle.
Fish oil supplements can be a great addition to your regimen, but achieving the full benefit requires attention to timing, absorption, quality, and consistency. Consider it giving your body the optimal opportunity to absorb these vital fats—none of the fishy angst.