Fish Oil & Omega-3: Worth Taking?
Omega-3 fats are genuinely important, and most people — especially without oily fish in their diet — don’t get enough.
What they help
- Heart health — the best-supported benefit.
- Brain and mood, and joint comfort.
- May aid recovery and reduce inflammation.
How to get them
Eat oily fish (salmon, sardines, mackerel) a couple of times a week, or supplement. Look for EPA + DHA totals (aim ~1–2 g combined daily), not just "fish oil" mg. Vegetarian? Algae oil is the plant-based EPA/DHA source.
Buy on EPA + DHA content, not the big number on the front. Store it cool and check it doesn’t smell rancid.
Quick answers
Do vegetarians need fish oil?
They need omega-3s — algae oil provides EPA/DHA without fish. Flax/chia give ALA, which converts poorly.
How much omega-3 per day?
Roughly 1–2 g of combined EPA + DHA for general health; more for specific needs under medical advice.
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