Omega-3 supplements
Learn what omega-3 fats do, when a supplement may be worth considering, and what the evidence does not promise.
What it does
Omega-3s are fats used in cell membranes, including those in the brain and eyes. EPA and DHA are two types found in fish and seafood. ALA, another type, is found in foods such as walnuts, flax and chia.
When it may help
Someone who rarely eats fish may consider a supplement as a source of EPA and DHA. Algae-based products are another option for people avoiding fish.
What to keep in mind
A supplement does not replace the overall benefits of a healthy eating pattern. Ordinary fish-oil supplements should not be assumed to prevent heart attacks or replace prescription treatment for high triglycerides, a type of blood fat.
How this relates to energy
Omega-3 fats have important functions, but those functions do not establish that extra fish oil improves everyday energy. It should not be presented as a treatment for unexplained fatigue.
If low energy is limiting your usual activity, review the cause with a clinician. Taking more omega-3 is not a substitute for that assessment.
Read more: Omega-3 fats — NIH
What to look for
EPA and DHA amounts
Compare the separate EPA and DHA amounts per daily serving. The total fish-oil amount is not the same thing.
A source that suits you
Check whether the oil comes from fish or algae, and whether the capsule contains gelatin.
Quality and storage
Check independent testing, the expiry date and storage instructions. Testing for contents or contaminants does not prove a health benefit.
Absorption is not the same as a noticeable benefit
A formula that produces higher blood levels is not necessarily proven to improve memory, joints or energy more than another formula. Those outcomes need their own clinical evidence.
Before taking it
Discuss use with your clinician if you take blood thinners or have a bleeding disorder. High doses should be medically directed.
Check for fish allergy and for fish oil already included in a daily supplement pack.
Further reading
These sources provide general education. They do not endorse the product below.
Optional product recommendation
Recommended by Dr. Brittany Snustad
Dr. Brittany Snustad recommends Nutrilite Advanced Omega. Whether it is appropriate for you depends on your needs, medicines and other supplements.
Nutrilite™ Advanced Omega
Fish oil softgels
60 softgels · 30-day supply
Item 126136
What it contains
- Two softgels provide 572 mg EPA and 428 mg DHA.
- Also includes chia seed oil and vitamin E.
Where this product fits
Advanced Omega supplies EPA and DHA when those fats are a reason for supplementation. It has no established general energy benefit, even though omega-3 fats are important nutrients.
How it is taken
Label directions: take two softgels daily, preferably with a meal that includes fat.
Before ordering
- Contains fish oil from anchovy, mackerel and sardine, and a gelatin capsule.
- Ask your clinician before use if you take blood thinners, aspirin or anti-inflammatory medicines, or have a bleeding disorder.
- Perfect Pack and Heart Health Pack already include Advanced Omega. Check before buying it separately.
Products are optional and purchased separately from the Reset Method membership. Member discounts are applied manually while paid membership access is active. Opening the link does not apply the discount.
Impact Health and Dr Snustad earn money from product purchases made through our online store.
If you prefer another brand, we recommend looking for a product with comparable ingredients, amounts and 3rd party testing.
View details and purchase optionsOrdering help is available to members and nonmembers. Visit Ordering Help.
