Fair evidence · Recovery & joints
Omega-3
also: EPA and DHA, fish oil
Triglycerides and blood pressure, heart and blood vessels
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
EFSA concluded that 250 mg of EPA + DHA per day is sufficient for normal heart function, and that 2 to 4 g per day is needed for an effect on blood pressure and triglycerides. Adults get on average 400 to 500 mg per day from food. This evidence is about heart and blood vessels; we promise nothing for sports performance or muscle growth.
- Dosage
- 250 mg per day for heart function; 2–4 g for blood pressure and triglycerides; up to 5 g is safe (EFSA)
- Timing
- With a meal
- Approx. price
- €8–20 per month
Watch out
Read the label for EPA + DHA, not for the total amount of fish oil: that is only a part of it. EFSA found no increased risk of bleeding up to 5 g per day; if you take blood thinners, still talk to your doctor.
Frequently asked questions about supplements
How much Omega-3 per day?
250 mg per day for heart function; 2–4 g for blood pressure and triglycerides; up to 5 g is safe (EFSA)
When should you take Omega-3?
With a meal
Does Omega-3 really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Omega-3 cost?
€8–20 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- EFSA (2012). Scientific opinion related to the tolerable upper intake level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA Journal 10(7):2815. (regulatory opinion)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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