Should I take omega-3 supplements? What the science and experts say

Omega-3 supplements are a popular choice for people looking to support their heart, brain and joint health. Found naturally in oily fish like salmon, mackerel and sardines, omega-3 fats are essential for the body - but many of us don’t get enough through diet alone. So, should you be taking an omega-3 supplement?

In this blog, we explore what omega-3 actually does, how it may help with cholesterol, whether all supplements are created equal, and if there are any side effects to be aware of.

Do omega-3 supplements work? Exploring the benefits and evidence

Omega-3 is a type of polyunsaturated fat made up of three main types: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is found in plant sources like flaxseed and walnuts, while EPA and DHA are found in oily fish and fish oil supplements.

Research shows that omega-3s have a wide range of benefits for the body:

• Heart health: EPA and DHA help maintain normal blood pressure, support healthy blood fats (triglycerides), and may reduce the risk of heart disease.

• Brain function: DHA is particularly important for brain development in babies and supports normal brain function in adults. Some studies also suggest omega-3 may help with mood and memory, although more research is needed.

• Joint health: Omega-3 fats can help reduce inflammation in the body. This may benefit people with joint stiffness or inflammatory conditions like rheumatoid arthritis.

The NHS recommends eating at least two portions of fish per week, including one oily fish. If you don’t eat fish regularly - whether due to preference, allergies or a vegetarian/vegan diet - a supplement can help you meet your omega-3 needs.

Does omega-3 lower cholesterol

Omega-3 supplements have been shown to help lower levels of triglycerides, a type of fat found in your blood. High triglyceride levels are linked to an increased risk of heart disease.

While omega-3 doesn’t significantly lower LDL (‘bad’) cholesterol, it can help raise HDL (‘good’) cholesterol slightly and improve your overall blood fat profile.

The British Heart Foundation (BHF) supports the view that omega-3 fats can contribute to heart health by reducing triglycerides, helping to maintain a steady heartbeat, and preventing blood clots from forming. However, they also emphasise that omega-3 supplements are not a substitute for prescribed treatments or a balanced diet.

The British Dietetic Association (BDA) also highlights the importance of long-chain omega-3s (EPA and DHA) for heart and brain health, particularly in those who consume little or no oily fish. They note that while plant-based sources provide ALA, the body converts only small amounts into EPA and DHA - which is why supplementation can be useful in some cases.

If your cholesterol is borderline or you want to support your heart health more generally, adding omega-3 to your daily routine may be a useful step - but always consult your GP first.

Are all omega-3 supplements the same?

Not all omega-3 supplements are created equal - and choosing the right one can make a big difference.

Here are some things to consider:

• Source: Fish oil is the most common source of EPA and DHA. If you’re vegetarian or vegan, look for algae-based omega-3, which provides DHA (and sometimes EPA) without using fish.

• Strength: Some omega-3 supplements provide higher concentrations of EPA and DHA than others. Always check the label for how much of each fatty acid you’re getting - not just the total amount of fish oil.

• Form: Omega-3 comes in different forms, including triglyceride, ethyl ester, and phospholipid. Triglyceride form is considered easier for the body to absorb.

• Purity and freshness: Choose a reputable brand that tests for heavy metals, oxidation and contaminants. Omega-3 can go rancid over time, which may reduce its benefits and lead to an unpleasant aftertaste.

At Just Vitamins, our omega-3 supplements are carefully formulated to provide high-quality, responsibly sourced fish oil with no unnecessary additives.

Are there any side effects of omega-3 supplements?

For most people, omega-3 supplements are safe to take and well-tolerated. However, some people may experience mild side effects, such as:

• Fishy aftertaste or burps
• Upset stomach
• Loose stools

These side effects can often be reduced by taking your supplement with a meal or switching to an odourless or enteric-coated version.

In high doses, omega-3 may thin the blood slightly. If you’re taking anti-inflammatory or blood-thinning medication (like ibuprofen or warfarin), or preparing for surgery, it’s best to speak to your doctor before starting an omega-3 supplement.

It’s also important not to go over the recommended daily amount unless advised by a healthcare professional. The NHS suggests no more than 450mg of EPA and DHA per day from supplements unless otherwise instructed.

Overall, omega-3 supplements can be a helpful way to support your heart, brain and joint health - especially if you don’t eat oily fish regularly. While they’re not a miracle cure, there is solid scientific evidence backing their benefits. Choose a high-quality supplement, take it consistently, and speak to your GP or pharmacist if you’re unsure what’s right for you.

For more expert advice and high-quality omega-3 supplements, explore the full Just Vitamins range.