Should You Be Taking Fish Oil? Here’s How to Decide

Can fish oil help protect your heart? It depends on how much fish you already include in your diet. A recent study of over 50,000 participants suggests that alpha-linolenic acid (ALA)—a type of omega-3—can reduce the risk of atrial fibrillation (A-Fib), but only under certain conditions.

In the study, consuming about 2.5 grams of ALA per day was associated with an 11% reduction in A-Fib risk. However, two key details emerged that influence whether you need to supplement with fish oil.

First, the benefits leveled off around 2.8 grams of ALA per day, meaning taking more didn’t provide extra protection. Second, the heart-protective effects were only seen in people who didn’t regularly eat fish. For those who already had higher levels of omega-3s from fish in their diet—specifically EPA and DHA—there was no significant reduction in risk.

If you’re thinking about whether fish oil could be beneficial for you, consider these three questions:

1. How Much Fish Do You Eat?

If you consume fish two to three times per week, especially fatty fish like salmon, mackerel, or herring, you probably don’t need fish oil supplements to support heart health. A serving size is typically around 3 to 6 ounces, about the size of your palm.

However, if you’re interested in brain health benefits, you may want to consider increasing your intake. One meta-analysisof seven studies, including over 30,000 participants, found that eating about one pound of fatty fish per week was associated with a 24% lower risk of dementia.

2. Are You at High Risk for Heart Disease?

While fish oil is generally considered safe, the research on heart disease risk is mixed. A meta-analysis of 30 randomized studies involving nearly 78,000 patients found no increased risk of atrial fibrillation with fish oil. However, other studies indicate that fish oil supplements could increase the risk of new-onset A-Fib in people with a high risk of heart disease. If you have a family history of heart disease or other risk factors, it’s essential to consult your doctor before starting any fish oil supplements.

3. Are You Taking a High-Quality Fish Oil?

One major issue with fish oil supplements is quality control. Many over-the-counter products do not deliver what they promise. In one study, researchers analyzed 32 fish oil supplements and found that only three contained the labeled amounts of EPA and DHA. Two-thirds of the products had less than 67% of the claimed dose.

The takeaway? If you’re considering fish oil, opt for prescription or certified supplements to ensure you’re getting the right dose and the quality you need. Research shows that high-quality fish oil can support heart health in those who don’t eat much fish, without the risks associated with lower-quality products.

By answering these questions, you can determine whether fish oil supplements are a good fit for your diet and health needs.