• Nutrition
• Women's Health
• Vitamins and Supplements

Guide to Omega-3 Supplementation

Published: November 12, 2025
Updated: November 12, 2025
4 mins

Omega-3 fatty acids are essential nutrients that play a vital role in nearly every system of the body, from supporting heart health to maintaining brain function. Our bodies can’t produce them on their own, so getting enough through diet – or supplementation when needed – is crucial for overall wellness. While omega-3s are naturally found in fatty fish, flaxseeds, chia seeds, and walnuts, many adults don’t reach the recommended intake through food alone. That’s where supplements come in.

From heart health to brain function, omega-3s play a role in nearly every system of the body – yet many adults don’t get enough.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of essential fat, which means your body can’t make them on its own. That’s why it’s important to get them from food or supplements. They’re crucial building blocks for your cells and play a key role in everything from heart and brain health to reducing inflammation.

There are three main types of omega-3s, each with slightly different benefits:

• EPA (eicosapentaenoic acid): Mostly found in fatty fish like salmon, mackerel, and sardines, EPA is known for its anti-inflammatory properties and support for heart health.

• DHA (docosahexaenoic acid): Also found in fatty fish and algae, DHA is a major structural component of the brain and eyes, supporting cognitive function and vision.

• ALA (alpha-linolenic acid): Found in plant sources like flaxseeds, chia seeds, and walnuts, ALA can convert to EPA and DHA in the body, though the conversion is limited.

Once in the body, omega-3s are integrated into cell membranes, helping cells communicate effectively and maintain flexibility. They also play a role in regulating inflammation, supporting heart function, and promoting brain and eye health. Essentially, omega-3s help keep multiple systems in your body running smoothly.

Benefits of Omega-3 Supplementation

Omega-3 supplements can be a valuable addition to your routine, especially if you’re not getting enough through diet alone. Their benefits span multiple areas of health:

Heart health: Omega-3s are well-known for supporting cardiovascular wellness. They can help maintain healthy triglyceride levels, support blood pressure regulation, and promote smooth circulation, all of which contribute to a stronger, healthier heart.

Brain and cognitive function: DHA, one of the key omega-3s, is a major component of the brain. Supplementing with omega-3s can support cognitive function, memory, and even mood regulation, helping your brain perform at its best.

Joint health: Thanks to their anti-inflammatory properties, omega-3s may help reduce joint discomfort and support overall joint mobility, making them particularly beneficial for people with mild stiffness or inflammation.

Eye health: DHA is also a structural component of the retina. Adequate omega-3 intake supports vision and may help maintain long-term eye health.

Other emerging benefits: Research suggests omega-3s can also support healthy skin, metabolic function, pregnancy wellness, and overall mental health, though more studies are ongoing.

How to Know If You Need a Supplement

Determining whether you need an omega-3 supplement often starts with looking at your diet. Most health organizations recommend at least two servings of fatty fish per week, which provides a good balance of EPA and DHA. However, many adults fall short of this target, especially those who follow vegetarian or plant-based diets. While ALA from plant sources like flaxseed and chia can partially convert to EPA and DHA, the conversion rate is limited, making supplementation a useful option for many people.

Certain groups may particularly benefit from adding omega-3s to their routine:

• People who don’t eat fatty fish regularly: Without dietary sources of EPA and DHA, it can be challenging to meet recommended levels.

• Individuals with specific heart conditions or elevated triglycerides: Omega-3s have been shown to support heart health, particularly in managing triglycerides and maintaining healthy circulation.

• Pregnant or breastfeeding women: DHA plays a critical role in fetal brain and eye development. Women in these stages may require higher omega-3 intake, but supplementation should always be guided by a healthcare professional.

Signs that your body might not be getting enough omega-3s can be subtle but noticeable. Common indicators include dry or flaky skin, mood swings or low mood, fatigue, and joint discomfort. If you notice these issues and your diet is low in omega-3-rich foods, supplementation could help fill the gap.

Choosing the Right Omega-3 Supplement

With so many omega-3 options available, it can feel overwhelming to choose the right one. Understanding the types, forms, and quality factors can help you make an informed decision.

Types of omega-3 supplements

Fish oil (EPA/DHA): The most common supplement form, fish oil provides both EPA and DHA, the omega-3s most directly linked to heart, brain, and joint health. High-quality fish oil supplements often come from cold-water fish like salmon, sardines, or mackerel.

Algal oil: A plant-based source of DHA and EPA derived from algae. This is an excellent alternative for vegetarians or anyone avoiding fish. Algal oil provides similar benefits to fish oil and is also considered environmentally sustainable.

Flaxseed or chia oil (ALA): These plant-based sources provide ALA, which the body can convert to EPA and DHA, though the conversion is limited. They’re best as a supplement for individuals who don’t consume fish, but they may not fully replace the benefits of EPA/DHA.

Forms of omega-3 supplements

Triglyceride form: Naturally occurring in fish; highly bioavailable and generally well-absorbed.

Ethyl ester form: Often found in concentrated fish oil supplements; slightly less bioavailable than triglyceride form but effective at higher doses.

Phospholipid form (krill oil): Omega-3s bound to phospholipids, which may enhance absorption. Krill oil also contains antioxidants like astaxanthin.

Dosage considerations

Most adults can benefit from 250-500 mg of combined EPA and DHA daily, which aligns with general heart health recommendations. Higher doses may be used under medical supervision, particularly for managing elevated triglycerides or inflammation. It’s always best to consult a healthcare provider before starting high-dose omega-3 supplementation.

Quality indicators

When choosing a supplement, look for purity and safety. Third-party testing ensures the product is free from heavy metals, PCBs, and other contaminants. Check for freshness, as omega-3s can oxidize and become less effective over time. Sustainability certifications, such as those from the Marine Stewardship Council (MSC), indicate responsible sourcing of fish or algae.

Choosing the right omega-3 supplement isn’t just about brand – it’s about selecting a form, dosage, and quality that fits your health needs and lifestyle.

How to Take Omega-3 Supplements Effectively

Taking omega-3s the right way can help maximize their benefits and minimize any discomfort.

Timing and absorption: Omega-3 supplements are best taken with meals, especially those that contain fat, as dietary fat improves absorption. While there’s no single “best” time of day, taking your supplement with breakfast or lunch can help make it a consistent habit.

Reducing fishy aftertaste or reflux: Some people experience a fishy aftertaste or mild reflux when taking fish oil. To minimize this, try taking smaller doses throughout the day, keeping capsules in the refrigerator, or opting for enteric-coated formulas that dissolve further along in the digestive tract.

Combining with other nutrients: Pairing omega-3s with antioxidants like vitamin E can help prevent oxidation, preserving the supplement’s potency. Some high-quality fish or krill oils already include natural antioxidants for added protection.

By paying attention to timing, form, and complementary nutrients, you can ensure your omega-3 supplementation is as effective and comfortable as possible.

Potential Risks and Side Effects

While omega-3 supplements are generally safe for most people, it’s important to be aware of possible side effects and precautions.

Mild digestive issues: Some people may experience burping, nausea, or diarrhea when taking fish oil or other omega-3 supplements. These effects are usually mild and can often be reduced by taking the supplement with food, splitting the dose throughout the day, or choosing an enteric-coated formula.

Blood-thinning effects: At higher doses, omega-3s can have a mild blood-thinning effect. This is generally not an issue for most people, but those taking anticoagulants (blood thinners) or preparing for surgery should consult a healthcare provider before increasing their omega-3 intake.

Allergies: People with fish or shellfish allergies should exercise caution. Plant-based options like algal oil or flaxseed oil can provide omega-3s without triggering allergic reactions.

Medication interactions: Omega-3s may interact with certain medications, including some cholesterol-lowering drugs and blood thinners. It’s always best to discuss supplementation with your doctor, especially if you’re on any prescription medications.

Understanding these potential risks helps ensure you can safely enjoy the benefits of omega-3 supplementation while avoiding unwanted side effects.

Omega-3 and Lifestyle Considerations

Taking an omega-3 supplement is just one piece of the wellness puzzle. For the best results, it works best when combined with a balanced, nutrient-rich diet. Eating a variety of omega-3 sources – like fatty fish, flaxseeds, chia seeds, and walnuts – helps ensure you’re getting a broad spectrum of benefits while also enjoying other essential nutrients your body needs.

Complementary nutrients can enhance the effects of omega-3s. Vitamin D, for example, supports immune function and bone health, while antioxidants like vitamin E can protect omega-3s from oxidation and support overall cellular health. Integrating these nutrients alongside omega-3 supplementation can create a more holistic approach to wellness, especially during life transitions such as menopause, aging, or periods of increased stress.

Ultimately, omega-3 supplementation is most effective when it’s part of a lifestyle that includes a nutrient-dense diet, regular physical activity, and mindful attention to overall health.

How Can LifeMD Help?

Menopause brings hormonal changes that can impact heart health, joint comfort, mood, and skin. Nutrition, including adequate omega-3 intake, can help support your body through this transition. 

The LifeMD Women’s Health Program can help you evaluate symptoms, explore treatment options – from lifestyle strategies to personalized HRT plans – and support your overall wellness throughout menopause. 

Make an online appointment and see if you qualify for the program that promotes health and balance during this transition.