Fish Oils

Fish oil supplements

Fish oil supplements can be extremely beneficial, especially for those who don’t like/eat fish. They have high concentrations of omega-3 fatty acids, EPA and DHA, they’re recommended for the many health benefits that come with these fatty acids. Fish oils have shown beneficial effects on blood pressure, cardiac and brain function. Fish oils have also been shown to reduce inflammation making them a good choice for joint and skin related conditions. When looking for a fish oil supplement, the amount of fish oil isn’t the most important factor, as it’s the omega-3s (EPA, DHA) you’ll generally be taking the supplement for.

How much EPA and DHA do I need?

It is recommended that healthy adults consume 2 full servings of oil fish per week; this equals around 500mg of EPA and DHA per day. It is recommended for those with who are already or at risk of cardiovascular disease to speak to their local doctor about increasing this dosage, potentially using supplementation. There is some strong (but not conclusive) evidence consuming EPA and DHA Omega-3 fatty acids can help reduce the risk of coronary heart disease.

When buying a fish oil/omega-3 supplement, what should you look for?

Generally, when you look at a fish oil supplement, the company will write just that, the amount of fish oil per capsule. As we’ve learnt above, it’s not the amount of fish oil, but the amount of EPA & DHA per capsule that’s important. Most fish oils will be around 1000mg per capsule and contain around 300mg of EPA & DHA; therefore it would be recommended to take 2 1000mg soft gels per day to meet the 500mg daily dosage. However, there are some fish oil supplements with increased levels of EPA & DHA – so it’s always extremely important to check the label of your supplement.



Many studies show that omega-3 fatty acids can help maintain:

  • Cardiovascular health

  • Reducing inflammation

  • Balance cholesterol levels

  • Improving mood and preventing depression

  • Boosting immunity

  • Skin health

  • Brain health

Dietary sources of fish oil/omega 3

  • Mackerel

  • Salmon

  • Walnuts

  • Chia seeds

  • Herring

  • Flaxseeds

  • Tuna

  • White fish


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