Unless you eat fatty fish 3+ times per week, you need omega-3 supplementation. Reduces inflammation, improves fat metabolism, supports heart and brain health.
Omega-3 fatty acids are essential fats your body can't produce. The two most important: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
You can get them from fatty fish (salmon, mackerel, sardines), but most people don't eat enough fish to meet their needs.
Chronic inflammation sabotages fat loss and recovery. Omega-3s are powerful anti-inflammatory agents that help your body function optimally during a deficit.
Studies show omega-3s increase fat oxidation (burning) and may help reduce fat storage, particularly visceral fat around organs.
Reduces triglycerides, improves blood pressure, and supports overall cardiovascular function - especially important during intense training or dieting.
DHA is crucial for brain health. Fish oil supplementation may improve mood, focus, and mental clarity - helping you stay consistent during fat loss.
Reduces joint pain and stiffness, allowing you to train harder and more consistently.
Omega-3s have thousands of studies supporting their benefits:
| Goal | EPA+DHA Dosage | Timing |
|---|---|---|
| General Health | 1-2g per day | With meals |
| Fat Loss / Performance | 2-3g per day | Split between meals |
| High Inflammation | 3-4g per day | With meals containing fat |
Important: Look for combined EPA+DHA content, not just "fish oil." A 1000mg fish oil capsule might only have 300mg EPA+DHA.
Cheap fish oil can be rancid, contaminated with heavy metals, or low in actual EPA+DHA. Choose pharmaceutical-grade brands that are third-party tested for purity.
If you eat fatty fish (salmon, mackerel, sardines) 3+ times per week, you're probably getting enough EPA+DHA. Otherwise, supplement.
ALA from flax/chia seeds converts poorly to EPA+DHA (less than 10%). Vegans should use algae-based EPA+DHA supplements.
At normal doses (1-3g), no increased bleeding risk for healthy people. Consult your doctor if on blood thinners.
Anti-inflammatory effects: 2-4 weeks. Cardiovascular benefits: 4-8 weeks. Fat metabolism improvements: 8-12 weeks.
Unless you're eating fatty fish regularly, fish oil supplementation is a smart move.
The anti-inflammatory benefits alone make it worthwhile, especially if you train hard. Add in the cardiovascular, brain, and potential fat-loss benefits, and it's an easy decision.
Just don't cheap out - quality matters with fish oil. Nordic Naturals is the gold standard for purity and effectiveness.
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