Most adults get enough omega-3 from food, but some may benefit from supplements

A nutritionist says most healthy adults can get enough omega-3 from a varied diet that includes oily fish, so daily supplements are usually unnecessary. Supplements containing EPA and DHA may be worth considering for people who rarely eat fish or are vegan, and DHA is particularly relevant during pregnancy and breastfeeding because it supports a baby’s brain and eye development.

UK guidance suggests around 450mg of combined EPA and DHA a day, although some clinical trials use closer to 1,000mg; higher doses are not necessarily more beneficial. The article says evidence for omega-3’s effects on mood, cognition and joint health remains inconclusive, and high doses may increase the risk of atrial fibrillation or interact with medicines. It advises checking the EPA and DHA amounts on supplement labels, rather than relying on the total fish oil weight.