Quick answer: Omega-3s are worth considering if you rarely eat fatty fish, have dry skin or dry eyes, morning joint stiffness, mood that feels “inflamed,” high triglycerides, or a family history of heart or brain changes with age. EPA and DHA are built into your cell membranes and help your body resolve inflammation. Testing your omega-3 index shows whether you are actually getting enough.
Key takeaways
EPA and DHA are built into cell membranes and play a role in how the body resolves inflammation.
Rarely eating fatty fish, dry eyes or skin, and morning joint stiffness are some of the signs the article links with low intake.
An omega-3 index test can show where you actually stand, which is often more useful than guessing.
Who should consider omega-3s?
Omega-3s may be worth considering for people who eat salmon, sardines, mackerel or anchovies less than twice a week, and for anyone with dry skin, dry eyes, or brittle hair. They may also fit people with morning joint stiffness and those with high triglycerides or a family history of heart disease.
People whose mood or focus feels foggy or “inflamed” may consider them too, as may anyone with a family history of memory or cognitive changes with age.
What EPA and DHA do
EPA and DHA are building blocks of your cell membranes, including those in the brain, eyes and heart. They help the body resolve inflammation rather than just suppress it, support a steady heart rhythm and flexible blood vessels, and keep brain cells communicating cleanly.
This connects directly to how we age. Chronic, low-grade inflammation, sometimes called “inflammaging,” is one of the main processes that wears tissues down over time. Omega-3s are one of the simplest ways to help cell membranes stay flexible and keep that background inflammation in check. Learn more in inflammaging: taming the silent fire of aging.
Test, rather than guess
I prefer to look at an omega-3 index, the percentage of EPA and DHA in your red blood cell membranes, rather than relying on diet recall. Many “healthy eaters” still have lower levels than they expect. If you work with me 1-on-1, this can be part of your lab work when it is useful, but it is not required to get started.
Choosing an omega-3 supplement
- Read the label: a capsule that says “1,000 mg fish oil” may contain much less EPA plus DHA. Look at the EPA and DHA amounts, not the total oil.
- Freshness matters: omega-3s can oxidize. Choose third-party tested products and store them as directed.
- Food first: wild salmon, sardines, anchovies, mackerel and herring are the richest sources. Flax, chia and walnuts provide ALA, which the body converts to EPA and DHA only in small amounts.
If you work with me, the omega-3 products I trust are in my Fullscript dispensary.
Safety
There is no official recommended intake for EPA and DHA. Fish oil is generally well tolerated but can cause fishy burps or loose stools. Higher amounts may increase bleeding risk, so talk with your provider before starting if you take blood thinners, have a bleeding disorder, have a procedure coming up, or have atrial fibrillation.
Related reading: cardiovascular health and nutrition for mood support.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you rarely eat fatty fish and want to know where you stand, or if you have high triglycerides, joint stiffness, dry eyes or mood concerns. The same is true if there is a family history of heart disease or cognitive decline, or if you take blood thinners and want help using omega-3s safely.
Curious whether omega-3s, or something else, fits your health goals?
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Would an omega-3 index test make sense for me before adding fish oil?
Could fish oil interact with any of my current medications or other supplements?
Would any labs or health history details help us decide whether fish oil makes sense for me?
How would we tell whether fish oil is a good fit for me, and when should we check in again?
Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.
Frequently asked questions
How do I know if I need more omega-3s?
Low fish intake, dry skin or eyes, joint stiffness and high triglycerides are common clues. An omega-3 index blood test gives a direct measurement.
Is fish oil the same as omega-3?
Fish oil contains omega-3s, but the amount of EPA and DHA varies widely between products. Check the label for the EPA and DHA amounts.
Can vegetarians get EPA and DHA?
Algae-based omega-3 supplements provide EPA and DHA without fish. Plant sources such as flax provide ALA, which converts poorly.
Who should be cautious with omega-3 supplements?
People taking blood thinners, those with bleeding disorders or upcoming surgery, and people with atrial fibrillation should talk with their provider first.
Sources
- Serhan CN. Pro-resolving lipid mediators are leads for resolution physiology. Nature 2014. PMID: 24899309. https://pmc.ncbi.nlm.nih.gov/articles/PMC4263681/
- Harris WS, Von Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev Med 2004. PMID: 15208005. https://pubmed.ncbi.nlm.nih.gov/15208005/
- Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev 2005. PMID: 16188209. https://pubmed.ncbi.nlm.nih.gov/16188209/
- Albert BB, et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep 2015. PMID: 25604397. https://pmc.ncbi.nlm.nih.gov/articles/PMC4300506/
- Gencer B, et al. Effect of Long-Term Marine ɷ-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation in Randomized Controlled Trials of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. Circulation 2021. PMID: 34612056. https://pmc.ncbi.nlm.nih.gov/articles/PMC9109217/
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids (Consumer Fact Sheet)
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids (Health Professional Fact Sheet)
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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