Omega-3: why you need it, how to choose and how much to take
2026-06-27 · 5 min read
Omega-3s are essential fatty acids your body cannot make on its own. The key forms are EPA and DHA from fish oil — and it is their amount, not the total capsule size, that determines the benefit.
Why it helps
Omega-3 supports the heart and blood vessels, brain, vision and joints, and helps regulate inflammation. Especially useful if you rarely eat oily fish.
Look at EPA and DHA
On the label, look for the combined EPA + DHA amount, not “1000 mg fish oil”. Cheap products often have little of these even if the capsule is large.
How much to take
A general guideline for general health is about 1000–2000 mg of EPA+DHA per day. It is best taken with a meal containing fat for better absorption.
FAQ
Are fish oil and omega-3 the same?
Fish oil is a source of omega-3 (EPA and DHA). What matters is the EPA+DHA content, not the total amount of oil.
Related sections
This article is for information only and is not a substitute for professional advice. Supplements are not medicines.