Omega-3 Fish Oil — Benefits, Dosage and Quality Guide

Omega-3 fatty acids EPA and DHA are essential fats your body cannot produce on its own. They are critical for heart health, brain function, joint comfort, and reducing inflammation.

Key Benefits

Studies show omega-3 reduces triglycerides, lowers blood pressure slightly, supports brain health and may reduce symptoms of depression. For athletes, omega-3 helps with joint recovery and reduces exercise-induced muscle soreness.

How Much EPA and DHA?

General health: 1000mg combined EPA+DHA daily. For inflammation and joint support: 2000-3000mg. Look for supplements that list EPA and DHA amounts separately on the label, not just total fish oil.

Choosing Quality Fish Oil

Check for third-party testing (IFOS certification is gold standard). Choose triglyceride form over ethyl ester for better absorption. Molecular distillation removes heavy metals and PCBs. Lemon-flavoured options reduce fishy aftertaste.

When to Take

Take with a fat-containing meal. Split large doses across meals for better absorption. Consistency matters more than timing.