Like many, Desmond heard of the popular fish oil supplements but wanted to know the hidden truth. Science has shown that omega-3 fatty acids act as powerful nurturers for the heart. Clinical trials, such as the NIH-funded VITAL study involving nearly 26,000 adults, revealed that omega-3s could reduce the risk of heart attacks, especially for those who eat little fish, have multiple heart risk factors, or belong to certain genetic groups. However, the benefits on overall cardiovascular disease risk are nuanced, highlighting that omega-3s work best as part of a heart-healthy diet rich in fish and good nutrients.
What are omega-3s?
Omega-3s are essential polyunsaturated “healthy” fats that the body cannot produce, meaning they must be obtained from food or supplements.
The omega-3 fatty acids that are most important to our health are:
- Alpha-linolenic acid (ALA), is in some nuts and seeds and the oils made from them.
- Eicosapentaenoic acid (EPA), is mainly in oily fish, but also white fish and seafood.
- Docosahexaenoic acid (DHA), is also mainly in oily fish but also in white fish and seafood.
What happens if I take Omega-3 every day?
The American Heart Association recommends eating fish rich in omega-3s at least twice a week to support heart function.
“We think that omega-3s have coronary or heart benefits and some people seem to benefit more than others,” said JoAnn E. Manson, M.D., Dr.P.H., chief of the division of preventive medicine at Brigham and Women’s Hospital and Harvard Medical School and the VITAL trial’s principal investigator.
As researchers continue sorting out the effects of prescription omega-3s and fish oil dietary supplements, Dr. Manson she strongly cautions against taking high doses of fish oil unless under the supervision of a physician.
“Try to get your omega-3s from a heart-healthy diet that includes fish, rather than relying on fish oil supplements,” Manson said.
Next Steps
Proverbs 4:23 says, “Above all else, guard your heart, for everything you do flows from it.” Just as omega-3 nurtures the body’s heart, God’s Word nourishes the spiritual heart with life-giving truth and strength (Matthew 4:4).
Desmond realized the complement of both: feeding his heart with good physical nutrients like omega-3s from fish and caring for his soul with Scripture.
Are you ready to begin a healthy heart journey? Take our free heart test at Eyole Heart Nurture today!
Frequently Asked Questions About Omega-3 and Heart Health
Is omega-3 important for heart health?
Yes, omega-3s help protect heart health by reducing triglycerides, lowering blood pressure, preventing irregular heartbeats, and slowing artery plaque buildup. The American Heart Association recommends eating fish rich in omega-3s at least twice a week to support heart function.
What happens if I take omega-3 every day?
Taking omega-3 supplements daily at recommended doses may lower heart attack risk and improve cardiovascular markers. High-quality clinical trials showed benefits in reducing major cardiovascular events with omega-3 doses of 1 to 4 grams daily, especially in high-risk individuals. However, always consult a healthcare provider before daily supplementation.
What are the benefits of taking omega-3?
Benefits include lowering triglycerides, slightly raising good HDL cholesterol, reducing inflammation, preventing blood clots, and modestly lowering blood pressure. Omega-3s may also contribute to better brain and mental health.
How long does it take for omega-3 to work for the heart?
Most heart benefits from omega-3 supplementation appear with consistent use over months to years. Major clinical trials observed outcomes over 4-5 years of supplementation to measure significant heart disease risk reduction.
Who should not take omega-3?
Those with allergies to fish or shellfish, people on blood-thinning medications (anticoagulants, antiplatelets), pregnant or breastfeeding women should consult a doctor before taking omega-3s. Overconsumption or low-quality supplements may pose risks such as bleeding or contamination.
Which omega-3 is best for the heart?
Marine omega-3s like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in fish and certain supplements like icosapent ethyl, have the strongest heart health evidence. A recommended EPA: DHA ratio is often about 2:1 for optimal benefits.
