Omega-3 Supplements: Do You Really Need Them for better Health?

Introduction

As more Indians focus on fitness, longevity, and preventive health, nutritional supplements have steadily moved from the medicine cabinet into daily routines. Among the most popular are omega-3 fatty acids—often taken to support heart health, brain function, and joint mobility. With fish not a regular part of many Indian diets, omega-3 capsules are widely seen as a convenient way to fill the gap.

But are omega-3 supplements truly essential for everyone, or are they taken more out of habit than need?

In this blog, we break down what omega-3s are, why they matter, where Indian diets may fall short, who can genuinely benefit from supplements, and how to choose between food sources and capsules—so you can make an informed decision that suits your lifestyle.

What are Fatty Acids?

• Fats are essential nutrients, and fatty acids are the basic building blocks of fats.
• Every fat we consume—whether from oils, nuts, dairy, or fish—is made up of different fatty acids.

What are the different types of fatty acids?

• Fatty acids are classified based on the number of double bonds in their chemical structure:

• no double bond
• Considered Unhealthy fats (when consumed in excess)
• Typically solid at room temperature
• Common sources: Butter, cheese, beef, lamb, ghee

• one double bond
• Considered healthy fats
• liquid form at room temperature and hardens at colder temperatures
• Common sources: Olive oil, canola oil, avocados, nuts

• contain at least two double bonds
• Considered healthy fats
• Two major classes of PUFAs are the omega-3 and omega-6 fatty acids.
• Common sources: Nuts, seeds, fish, fish oils

What are Omega-3 Fatty Acids?

• Omega-3 fatty acids are a type of essential PUFA that are really important for keeping us healthy.
• They’re called essential because our bodies can’t produce them on their own, so we need to include them in our diet through food or supplements.

What are the types of Omega-3 Fatty Acids?

• 3 main types of omega-3 Fatty acids are:
  • 🌱 Alpha-linolenic acid (ALA)– Plant Omega-3 because it’s found in plants
  • 🐟 Eicosapentaenoic acid (EPA)– marine omega-3 because it’s found in fish
  • 🐟 Docosahexaenoic acid (DHA) – marine omega-3 because it’s found in fish

What are the Food sources of Omega-3 Fatty Acids?

• Seeds – Flax, Chia
• Nuts – walnuts
• Oils – Flaxseed, Canola, Soybean
• Green leafy vegetables – Spinach, kale
• ALA can be converted into EPA and then to DHA in the body, but the conversion is very limited

• Cold-water fatty fish- Salmon, Mackerel, Tuna, Herring, and Sardines

What are the health benefits of omega-3 fatty acids?

• ❤️ Supports heart health
  • Strong evidence that omega-3s reduce triglycerides (dose-dependent; stronger at 2–4 g/day EPA+DHA).
  • Slightly lowers blood pressure. Small but clinically meaningful reductions, particularly in people with high blood pressure.
  • May modestly lower the risk of heart disease in certain high-risk individuals.
• 🧠 Important for brain structure and function
  • DHA is a structural component of the brain.
  • Essential during pregnancy and early life for neurodevelopment.
• 🧩 Alzheimer’s and dementia
  • May slow cognitive decline in early stages, but evidence for prevention is inconsistent.
• 😊 Mood and mental health
  • EPA-dominant formulations may improve symptoms of major depressive disorder (adjunct therapy).
• 👁️ Eye health
  • may help lower the chances of Age-related Macular Degeneration, but strong long-term protection hasn’t been proven yet.
• 🎗️ Cancer (including breast cancer)
  • Evidence is inconsistent. No strong proof that omega-3 prevents cancer.

Who needs to take omega-3 supplements?

You might benefit from Omega-3 supplements if you:

• Rarely eat fatty fish (< 2 servings per week).
• have high triglycerides
• Have a heart disease risk
• experience joint pain or inflammation
• struggle with mood swings, depression, or anxiety
• follow a vegetarian or vegan diet, where dietary omega-3 intake may be limited

Which dietary supplements contain omega-3s?

There are a few types of omega-3 supplements that differ mainly by source and fatty acid content.

• The most common omega-3 supplement
• Rich in EPA and DHA
• Typically derived from fatty fish like anchovies, sardines, mackerel, or salmon.

➡️ Best for: Those who want direct EPA & DHA support.

• Comes from tiny shrimp-like crustaceans (krill).
• Also contains EPA & DHA.
• Naturally has phospholipids and astaxanthin (an antioxidant).
• Some people find it gentler on the stomach than fish oil.

➡️ Best for: People who want antioxidant support plus omega-3s.

• Plant-based source of EPA & DHA (derived from algae).
• Excellent vegan/vegetarian alternative to marine oils.
• Often well-tolerated and environmentally sustainable.

➡️ Best for: Vegans, vegetarians, or anyone avoiding fish products.

• Plant-derived oil rich in ALA
• Good general omega-3 source but not as potent in EPA/DHA.

➡️ Best for: Those who want plant-based omega-3s and are okay with ALA.

Fish Oil vs. Krill Oil vs. Algal Oil — What’s the difference?

Fish Oil vs. Cod Liver Oil — What’s the difference?

Omega-3 Supplements: What to Check Before You Buy?

Omega-3 supplements are everywhere — but not all are created equal. Here’s a practical checklist to choose the right one.

• Don’t be misled by “Fish Oil 1000 mg” on the front label. This figure refers to total fish oil content, not the active omega-3 fatty acids. Always check the back label for the actual amounts of EPA and DHA.

• To check an Omega-3 supplement’s source, look for fish oil, krill oil, or algal oil (vegan source) on the label

• An omega supplement purity certificate, often called a Certificate of Analysis, verifies a product’s quality by testing for contaminants (heavy metals), EPA/DHA levels, and freshness against strict standards.
• Look for labels that say:
  • ✔️ “Third-party tested”
  • ✔️ “Purity tested”
  • ✔️ “Standards met for heavy metals”
• FSSAI Approval / License (required in India) — ensures the product complies with Indian food safety laws.

• Serving size — tells you how much you take per dose — e.g., 2 softgels or 1 teaspoon (if liquid).
• Servings Per Container – Shows how many daily doses are in the bottle — e.g., 60, 90, 120.
• Doasge- Look for the actual amount of EPA + DHA per serving, not just the total oil amount.
• example on the label:
  • ➡️ Serving size: 2 softgels
  • ➡️ EPA: 500 mg
  • ➡️ DHA: 250 mg

• Some supplements add:
  • Vitamin D
  • Antioxidants like Vitamin E
  • Flavors
• Less desirable additives:
  • ❌ Artificial colors/flavors
  • ❌ Unnecessary fillers

What is the dose of the omega-3 Supplement?

• EPA /DHA dose
  • Healthy Adults: Aim for 250–500 mg combined EPA+DHA per day for basic health, with some sources suggesting 500 mg for general wellness.
  • Specific Goals: The American Heart Association recommends higher doses (2–4 grams) for lowering triglycerides.
  • Maximum Intake: The FDA suggests keeping combined intake from supplements under 3 grams (3,000 mg) per day unless advised by a healthcare provider.
• ALA Dose
  • ALA has most often been used by adults in doses of 600-1800 mg by mouth daily for up to 6 months.

What are the recommended omega-3 intakes for pregnant women?

• Women of Childbearing Age
  • Aim for at least 250 mg/day of DHA + EPA from diet or supplements.
• During Pregnancy
  • Add an extra 100–200 mg/day of DHA.
  • Women with low DHA intake or low blood levels early in pregnancy may benefit from 600–1000 mg/day of DHA + EPA (or DHA alone).
  • Ideally, start in the second trimester (before 20 weeks) and continue until delivery (around 37 weeks).
• During Breastfeeding
  • 1–2 servings per week of DHA-rich fish/seafood
  • Provides about 200–300 mg/day of DHA + EPA on average
• Fish Intake Guidance
  • Omega-3s remain in the body for a few days.
  • Eating 2–3 servings (≈113 g per serving) of fatty fish per week can meet the 200–300 mg/day requirement.
• If You Don’t Eat Fish
  • Fish oil is an alternative and is generally well-tolerated.
  • Algal oil (DHA-rich) is considered safe in pregnancy and breastfeeding and is included in some prenatal vitamins and infant formulas.
  • krill oil – There isn’t enough reliable safety data during pregnancy or breastfeeding — best avoided.

What are the commonly reported side effects of omega-3 supplements?

• Commonly reported side effects of omega-3 supplements are usually mild. These may include:
  • 👅 Unpleasant taste
  • 😮‍💨 Bad breath
  • 🔥 Heartburn
  • 🤢 Nausea
  • 🤕 Headache
  • 💩 Diarrhea
  • 🤰 Gastrointestinal discomfort/bloating
  • 💦 smelly sweat

What should you keep in mind before starting an Omega-3 supplement?

• Omega-3s are generally safe, but a few precautions are important. Key Precautions to Consider:
  • Medical Consultation: It’s always a good idea to chat with your doctor before you begin, especially if you have diabetes, heart conditions, liver issues, or if you’re pregnant or breastfeeding. Taking this step helps ensure everything is safe and suited to you.
  • Bleeding Risk: Taking more than 3 g per day can thin your blood, which might make you more prone to nosebleeds or easy bruising. It’s best to be cautious and consult a healthcare professional if unsure.
  • Blood Thinners: Please be very careful if you are taking blood thinners such as warfarin or aspirin, because omega-3s can increase their effects.
  • Heart Conditions: High doses (around 4 g per day or more) may increase the risk of irregular heartbeat, especially in older adults with heart conditions.
  • Allergies: Avoid if allergic to fish or shellfish.
  • Diabetes: Monitor blood sugar, as omega-3s might influence glucose levels.
  • Surgery: Inform your doctor or dentist about supplement use before any procedure.

Key Takeaways

• Omega-3 fatty acids play an important role in heart, brain, and overall health.

• But they are not a magic pill — and they’re not necessary for everyone.

• If you regularly eat fatty fish 2–3 times per week, you may already be meeting your omega-3 needs through food.

• For vegetarians, vegans, pregnant or breastfeeding women, or individuals with high triglycerides or limited fish intake, supplementation may be helpful — under medical guidance.

• Current recommendations suggest moderate daily intakes for general health, while higher doses should only be used when medically indicated.

• Use supplements thoughtfully — not routinely — and choose quality products with appropriate EPA and DHA content.

• The key is personalisation. Your diet, health status, life stage, and risk factors matter more than trends.

Further Reading

• National Institutes of Health, Office of Dietary Supplements. (n.d.). Omega-3 fatty acids: Health professional fact sheet. U.S. Department of Health & Human Services. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
• Rajaram, S. (2014). Health benefits of plant-derived α-linolenic acid. The American Journal of Clinical Nutrition, 100(Suppl. 1), 443S–448S. https://doi.org/10.3945/ajcn.113.071514
• American Heart Association. (2024, August 23). Saturated fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
• National Center for Complementary and Integrative Health. (n.d.). Omega-3 supplements: What you need to know. U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
• Chen, K.-Y., Chan, H.-C., & Chan, C.-M. (2025). Can omega-3 fatty acids serve as a preventive strategy for age-related macular degeneration? A systematic review and meta-analysis. Nutrition and Disease, Volume, Article 101289. https://doi.org/10.1016/j.tjnut.2025.101289
• Attri, N., Arora, D., Saini, R., Chandel, M., Suthar, P., & Dhiman, A. (2024). Health promoting benefits of krill oil: Mechanisms, bioactive combinations, and advanced encapsulation technologies. Food Science and Biotechnology, 34(6), 1285–1308. https://doi.org/10.1007/s10068-024-01737-3
• Bailey, E., Wojcik, J., Rahn, M., Roos, F., Spooren, A., & Koshibu, K. (2025). Comparative bioavailability of DHA and EPA from microalgal and fish oil in adults. International Journal of Molecular Sciences, 26(19), 9343. https://doi.org/10.3390/ijms26199343
• Ulven, S. M., & Holven, K. B. (2015). Comparison of bioavailability of krill oil versus fish oil and health effects of krill oil supplementation: A review. Nutrition & Metabolism, 12, Article 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4559234/
• Ryan, L. (2015). Algal-oil supplements are a viable alternative to fish-oil supplements in terms of docosahexaenoic acid (DHA). Journal of Functional Foods, 17(Part B), 992–1001. https://doi.org/10.1016/j.jff.2015.06.019
• Handeland, K., Wakeman, M., & Burri, L. (2024). Krill oil supplementation improves transepidermal water loss, hydration and elasticity of the skin in healthy adults: Results from two randomized, double-blind, placebo-controlled, dose-finding pilot studies. Journal of Cosmetic Dermatology, 23(12), 4285–4294. https://doi.org/10.1111/jocd.16513 (pubmed.ncbi.nlm.nih.gov/39169540
• Krupa, K. N., Fritz, K., & Parmar, M. (2024). Omega-3 fatty acids. In StatPearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314
• Park, J., Yoo, Y.-S., Shin, E., Han, G., Shin, K., Lim, D. H., & Chung, T.-Y. (2021). Effects of the re-esterified triglyceride (rTG) form of omega-3 supplements on dry eye following cataract surgery. British Journal of Ophthalmology, 105(11), 1504–1509. https://doi.org/10.1136/bjophthalmol-2020-317164
• Cetin, I., Carlson, S. E., Burden, C., da Fonseca, E. B., di Renzo, G. C., Hadjipanayis, A., Harris, W. S., Kumar, K. R., Olsen, S. F., … & Vannice, G. (2024). Omega-3 fatty acid supply in pregnancy for risk reduction of preterm and early preterm birth: Clinical practice guideline. American Journal of Obstetrics & Gynecology MFM, 6(2), 101251. https://doi.org/10.1016/j.ajogmf.2023.101251
• Nevins, J. E. H., Jury, E., Pizot, C., Glazier, J. D., & Adler, L. S. (2021). Omega-3 fatty acid dietary supplements consumed during pregnancy and infant/child cognitive development: A systematic review. Journal of Pediatrics, 236, 112–123. https://doi.org/10.1016/j.jpeds.2021.03.012
• Bao, D. Q., Mori, T. A., Burke, V., & Puddey, I. B. (2025). Omega-3 fatty acids during pregnancy. Journal of Midwifery & Women’s Health, 70(5), 835–836. https://doi.org/10.1111/jmwh.70030