Unsure whether or not you need to add Omega-3 supplements to your diet? Here is a useful guide from a doctor.
Commonly referred to as fish oil, Omega-3 tablets are among the most popular supplements in the world and are taken by millions daily.
But how do you know whether or not you need it?
What is Omega-3?
Omega-3 fatty acids are considered a critical nutrient for the body, as they are crucial for the production of brain cells, supporting heart health and reducing inflammation.
The body cannot produce these acids naturally; however it can be found in fish, such as salmon, mackerel and herring, as well as algae and plant sources such as flaxseeds, chia seeds and walnuts.
Omega-3 is naturally found in oily fish, such as salmon (Getty Stock Images)Who needs to take Omega-3 supplements?
Unlike Vitamin D and Iron, there is no set limit on how much Omega-3 a person needs as part of their daily intake, however the NHS does recommend two portions of oily fish each week.
But if you’re not a big fan of seafood, then it may be time to head out to your nearest health food shop or supermarket and pick up some Omega-3.
“Getting your Omega-3s from your diet is best,” explained Dr Karan Rajan in a recent post on the topic.
“But unless you’re eating at least you’re eating at least two servings of oily fish per week, it’s highly unlikely you’re getting enough.”
When it comes to purchasing Omega-3, he recommends the following groups of people should consider adding it to their diet:
Vegans and vegetarians: Flaxseed Oil can be used as a plant-based alternative to fish oilPeople who eat little to no portions of oily fishPeople with high triglyceride (excess fat in the blood) levels
Vegetarians and vegans are more likely to need Omega-3 supplements (Getty Stock Images)
Dr Rajan also shares advice on which Omega-3 supplements are the most beneficial to purchase, explaining that you want to buy capsules which are ‘third-party tested’ and have the specific dosage of acids EPA and DHA in them.
“Try and aim for 250 to 500mg of DHA and EPA combined,” he added. “And make sure it doesn’t just say ‘fish oil’ without the doses.”
Are there any side effects to taking Omega-3?
Like most things in the world, there are potential side effects of Omega-3 which you need to be aware of when taking the supplement.
Research published by the BMJ in 2024 revealed an association between healthy adults taking fish oils and an increased risk of atrial fibrillation (irregular heartbeat), heart attack, stroke, and heart failure.
However, the study did note that all participants involved in the study had preexisting heart conditions, meaning they were already at a higher risk of complications.
The patients also had a 15 percent lower risk of progressing from atrial fibrillation to a heart attack, and a nine percent lower risk of progressing from heart failure to death when compared to those who did not take a supplement.
Responding to the research, the British Heart Foundation pointed out that while the study does indeed show a link between fish oil and an increased risk of heart conditions in otherwise healthy people, it did not prove cause and effect.
So if you have any doubts, it’s best to consult your doctor before giving up your Omega-3.