Learn · Supplements
Omega-3 / fish oil
The short version
Omega-3 fats are nutrients with established biological roles.
Oily fish is a good food source. A supplement's usefulness depends on your diet and circumstances.
Best for
- — People who rarely eat oily fish
- — Circumstances advised by a health professional
How to use
Eat oily fish if you like it. If supplementing, follow the label.
The full version
What it is
Omega-3s (including EPA and DHA) are a type of fat your body uses in cell membranes and many other roles. Fish oil and algae oil are concentrated sources.
Why people use it
Usually for general health, or because they don't eat much oily fish.
What it may help with
It may help people who rarely eat oily fish get more EPA and DHA. Beyond that, effects on recovery and performance are mixed.
Food sources
Salmon, sardines, mackerel, trout. Plant sources (flax, chia, walnuts) contain a different form.
We don't really know yet
No miracles
It's a nutrient, not a cure-all. Claims about recovery or performance are mixed.
Algae oil
A plant-based option for people who don't eat fish.
Best practice
- When?
- With a meal.
- Commonly studied intake
- Follow the product label.
- With food?
- Yes — usually better tolerated.
- Every day?
- If using, consistently.
- What actually matters?
- Overall diet, including fish if you eat it.
Considerations
- Individual circumstances differ. Medications, health conditions, pregnancy and other factors can affect whether a supplement is appropriate — check with an appropriate health professional if relevant.
- Can interact with blood-thinning medications.
- Check freshness and quality.
Related
RELATEDView sources
Sources are being reviewed and will be added here. We'd rather list nothing than list something we haven't checked.