If you don’t eat fish 2–3 times per week, supplement with 1–2 grams of combined EPA/DHA daily for heart, brain, and joint health.

What Are Omega-3s, Anyway?

Omega-3s are essential fats, meaning your body can’t make them—you have to get them from food or supplements.

The two that matter most for health and performance are:

  • EPA (eicosapentaenoic acid)

  • DHA (docosahexaenoic acid)

These are found primarily in fatty fish like salmon, sardines, anchovies, and mackerel. (ALA—the omega-3 found in flax and chia—does not convert efficiently to EPA/DHA, so it doesn’t fully replace fish or fish oil.)

Why Omega-3s Matter

Omega-3s play a role in:

  • Heart health – support healthy triglycerides and cardiovascular function

  • Brain health – DHA is a major structural fat in the brain

  • Joint health & inflammation – helpful for stiffness, soreness, and recovery

  • Hormonal & cellular health – supports cell membranes throughout the body

If you train hard, are stressed, don’t sleep enough (hi, parents), or feel beat up in your joints—omega-3s are doing behind-the-scenes work you want on your side.

Do You Need a Supplement?

Ask yourself one simple question:

Do you eat fatty fish 2–3 times per week?

  • Yes → You may not need a supplement

  • No → Supplementing is a smart, evidence-based move

Most people think they eat enough fish… and then realize they actually don’t.

How Much Should You Take?

If supplementing, aim for:

1–2 grams per day of combined EPA + DHA

Important:
This is not the same as “1–2 grams of fish oil.”
Always check the label for actual EPA + DHA content.

Example:

  • A capsule might be 1,000 mg fish oil

  • But only contain 300 mg EPA/DHA

  • Meaning you’d need multiple capsules to hit an effective dose

What to Look for in an Omega-3 Supplement

Quick checklist:

  • Clearly lists EPA and DHA amounts

  • Third-party tested (purity matters)

  • Minimal fillers

  • No strong fishy aftertaste (a sign of oxidation)

Liquid or capsule is fine—consistency matters more than format.

Omega-3s aren’t flashy, but they’re foundational. If you’re not eating fatty fish a few times per week, supplementing with 1–2 grams of EPA/DHA daily is one of the simplest ways to support long-term health, recovery, and performance. Food first. Supplements second. But omega-3s? They’re one of the few that truly earn their place.

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