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Heart health through Omega‑3: Everything you need to know about the benefits and correct dosage

Omega-3 fatty acids have increasingly come into focus in recent years when it comes to heart health. You may have heard that fish oil—especially from wild-caught fish—is good for your heart. But what's the truth behind this, and how much omega-3 fish oil do you need daily to do your heart good?

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Table of contents

What are omega-3 fatty acids?

Omega-3 fatty acids are a group of unsaturated fatty acids that are essential for the human body. These polyunsaturated fatty acids are found in various foods such as fish, algae, and nuts. Omega-3 fatty acids play an important role in heart, brain, and eye health. They support cell membranes, have anti-inflammatory effects, and contribute to lowering triglyceride levels. The marine omega-3 fatty acids EPA and DHA, in particular, are known for their positive effects on the cardiovascular system.

Types of Omega-3 fatty acids

There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are the two most important forms of omega-3.

How important Omega‑3 is for cardiovascular diseases

Omega-3 fatty acids, especially the marine long-chain acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a key role in a healthy cardiovascular system. Among other things, they influence blood flow properties, lower elevated triglyceride levels, and have anti-inflammatory effects.¹ These properties are crucial for reducing the risk of cardiovascular disease.

Studies have shown that regular intake of omega-3 fish oil can reduce the risk of heart attacks and sudden cardiac death. For example, the REDUCE-IT study reported that high-dose EPA supplementation over several years significantly reduced the incidence of major cardiovascular events². Other specific studies show that EPA supplementation can significantly reduce the risk of heart attacks and other major cardiovascular events. Although this study refers to a specific supplement, it underscores the positive influence of omega-3 on the heart. In addition to improving blood lipid levels, omega-3 fish oil helps reduce inflammatory processes in the vascular system—an important factor, since chronic inflammation is considered a risk factor for arteriosclerosis³.

According to the EFSA, 250 mg of EPA and DHA per day is sufficient to ensure basic protection for healthy heart function.⁴ However, many experts advocate higher dosages, especially for patients at risk or for targeted anti-inflammatory therapy. The therapeutically relevant profile of fish oil—with a natural ratio of approximately 1.6:1—is particularly important here. EPA deficiency is often associated with increased inflammation, which can place additional strain on the heart in the long term.

Does it make sense to take Omega-3 fish oil?

When you read about the numerous positive effects of omega-3, the question arises whether you should immediately take an omega-3 fish oil supplement. The answer depends largely on your diet, lifestyle, and individual risk factors:

  • Fish consumption: If you regularly eat fatty sea fish (e.g., salmon, mackerel, herring), you're already consuming a good amount of omega-3 fatty acids. However, many people don't like fish or are unable to incorporate it into their diet regularly.
  • Health status: In cases of elevated triglyceride levels or a diagnosed cardiovascular risk, targeted supplementation with omega-3 fish oil can be supportive. Studies show that with such risk factors, higher doses—often in the range of 1 to 4 g daily—can have positive effects on the heart.²³ Fish oil capsules are particularly beneficial for supporting heart function and general nutrition.
  • Lifestyle: If you eat a predominantly Western diet with a high proportion of omega-6 fatty acids (for example, from industrially processed foods), balancing your diet with omega-3 fish oil can help reduce inflammation⁵.
  • Therapeutic approach: The therapeutic benefits of fish oil are particularly interesting because EPA is often deficient, and such a deficiency can lead to increased inflammatory processes . For this reason, many experts prefer products that naturally have a higher EPA-to-DHA ratio.

For general heart health, many experts recommend a daily intake of at least 250–500 mg of EPA and DHA. However, those who want to specifically reduce inflammation and correct an EPA deficiency may consider higher doses. There are products that contain over 2 g of combined EPA and DHA, significantly more than many others, which often offer only 1–2 g.

What are the symptoms of omega-3 deficiency?

Omega-3 is an essential nutrient – ​​your body cannot produce it itself, but must obtain it through food. What happens if you lack EPA and DHA for an extended period of time? A deficiency can manifest itself in various, often non-specific symptoms:

  • Dry, flaky skin and brittle hair: Omega-3 fatty acids are an essential component of cell membranes, including those in skin and hair. A lack of them can cause skin to lose elasticity and moisture.
  • Dry eyes: DHA is a major component of the retina, and a deficiency can lead to dry, irritated eyes⁶.
  • Increased tendency to inflammation: An imbalance between omega-3 and omega-6 can lead to an increased inflammatory response in the body. Since EPA has anti-inflammatory effects, a deficiency is particularly problematic here.¹
  • Cognitive impairment: DHA plays an important role in brain function. Studies have shown that a low omega-3 index can be associated with concentration problems and mood swings.⁷
  • Joint problems: Joints can also suffer from an omega-3 deficiency, as the anti-inflammatory effects of EPA play a protective role here.¹

If you eat few omega-3-rich foods—such as fatty sea fish, walnuts, or flaxseed—and experience several of these symptoms, it's worth taking a closer look at your omega-3 status. An omega-3 index blood test can help objectively determine a deficiency. If the index is below about 4%, increasing your intake is advisable to prevent long-term inflammation-related damage⁸.

Which is more important – EPA or DHA?

The debate over whether EPA or DHA is more important is still controversial in the scientific community. Both fatty acids are essential for the body, but perform different functions:

  • EPA (eicosapentaenoic acid) : EPA is primarily associated with heart health and anti-inflammatory properties. Studies show that a deficiency in EPA can lead to increased inflammation, which puts additional strain on the heart².
  • DHA (docosahexaenoic acid) : DHA is particularly important for the brain and vision. It provides structural support to cell membranes in these organs and plays an important role in cognitive function⁹.

The natural profile of wild-caught fish oil has a ratio of approximately 1.6:1 – meaning you get about 60% more EPA than DHA. This slight excess of EPA is therapeutically interesting, as EPA deficiencies are frequently observed and associated with increased inflammation. Of course, EPA and DHA complement each other, and both are essential for optimal health.¹⁰ However, a higher proportion of EPA is particularly beneficial for targeted heart support and reducing inflammation.¹

Why the ratio of 1.6:1 (EPA to DHA) makes sense

The ratio of approximately 1.6:1, or about 60% more EPA than DHA, has been described as beneficial in numerous studies. This ratio is so beneficial because:

  • Therapeutic focus: Studies show that a deficiency in EPA leads to inflammation. A higher EPA content can help reduce inflammation and thus lower the risk of cardiovascular disease.² Scientific studies also demonstrate that EPA alone offers significant benefits in reducing cardiovascular risk.
  • Naturally occurring: Unlike some vegan omega-3 products, the natural profile of fish oil precisely matches the body's needs.
  • Higher daily dose: There are products that allow for a more effective daily dose due to an increased content – ​​over 2 g of EPA & DHA combined – which can be particularly advantageous in the therapeutic area.

In practice, this means that if you take high-quality omega-3 fish oil every day, you benefit from an optimal mix of EPA and DHA, which primarily supports your heart and counteracts inflammatory processes.

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How long does it take for Omega‑3 fish oil to work?

The effects of omega-3 fish oil don't appear overnight. Some effects can be felt after just a few weeks , while others take months to manifest:

  • 2–4 weeks: The first measurable effects, such as a reduction in elevated triglyceride levels or a reduction in inflammatory markers in the blood, can already occur within this period¹.
  • 8–12 weeks: With regular intake, the omega-3 index in the blood rises to the optimal range, which leads to more stable cardiovascular function in the long term⁸.
  • Long-term: Chronic effects, such as stabilization of atherosclerotic plaques and a general improvement in vascular function, are evident over a period of months to years. Studies documenting a reduction in cardiovascular events often refer to longer-term use (1–2 years).²³

As with any nutrient, consistent intake is crucial. Only those who regularly consume high-quality omega-3 fish oil over a long period of time will benefit from the comprehensive positive effects on the cardiovascular system. Continuous intake of omega-3 capsules is especially important for achieving long-term health benefits.

Purity and quality of Omega‑3 fish oil

When choosing an omega-3 product, quality plays a crucial role. Pay attention to the following points:

  • High purity: High-quality fish oil should be wild-caught and virtually free of heavy metals and other contaminants. Modern processing methods such as molecular distillation ensure excellent quality. Omega-3 fatty acids from various sources, such as plants and fish, offer numerous health benefits, especially when using oils such as flaxseed, hemp, and walnut oil.
  • Gentle processing: Careful processing ensures that the oil has hardly any fishy taste, remains as fresh as possible and has a low oxidation value, which means it lasts longer and retains its valuable nutrients.
  • Higher content: Some high-quality products offer a higher daily dose of EPA and DHA thanks to increased content (for example, 20% more than common versions) – in some cases, over 2 g combined. This is especially interesting if you want to support your body with targeted, therapeutically relevant amounts.

Sustainability: Why the origin of omega-3 fish oil matters

Since most omega-3 products are derived from fish oil, it is important that these raw materials come from sustainable sources. High-quality wild-caught fish oil comes from regions where fish stocks are still in a healthy balance and sustainable fishing methods are used. Fatty acids absorbed from the food chain through fishing play a crucial role in nutrient quality.

  • Sustainable wild fishing: By catching small, fast-growing fish such as anchovies or sardines, overfishing is avoided.
  • Certified quality: Seals such as FOTS (Friend of the Sea) confirm that sustainability and the preservation of stocks are taken into account when sourcing the fish.
  • Environmentally friendly processing: Short transport routes and energy-efficient processes in further processing also contribute to a sustainable product.

Not only are you doing something good for your heart, but you are also supporting sustainable fishing and the preservation of our oceans.

How much Omega‑3 fish oil you need daily

Now for the practical question: How much Omega‑3 fish oil should you consume daily to benefit from the positive effects?

  • Basic recommendation: According to the EFSA, just 250 mg of EPA and DHA daily is considered sufficient to support normal heart function.⁴ Omega-3 fatty acids are also being discussed for secondary prevention after a heart attack, although the EMA has determined that their effectiveness in preventing further cardiovascular events after a heart attack is insufficiently proven.⁹
  • Often recommended: For general heart health and targeted anti-inflammatory benefits, many experts recommend a daily intake of 300–500 mg of EPA and DHA combined.
  • Therapeutic: In cases of existing risk factors, such as high triglyceride levels or a proven EPA deficiency, doses of 1 g or more per day may be beneficial. Studies showing significant effects on reducing cardiovascular events often used doses between 1 g and 4 g daily.

High-quality omega-3 fish oil supplements that provide more than 2 g of combined EPA and DHA are therefore in the upper, therapeutically relevant range. This is particularly beneficial if you want to specifically supply your body with more EPA to inhibit inflammatory processes.

Final conclusion

Wild-caught omega-3 fish oil is one of the most well-researched nutrients for heart health. The combination of EPA and DHA—in a natural ratio of approximately 1.6:1, which provides a higher proportion of EPA—in particular, offers a multitude of beneficial effects: lowering triglyceride levels, reducing inflammation, and supporting heart, brain, and eye function are just a few of the benefits.

A high-quality fish oil is characterized by 100% natural, sustainably sourced raw material, high purity (low heavy metal contamination, free from additives), gentle processing, and a pleasant taste. There are also products that provide a higher daily dose of EPA and DHA thanks to their higher content – ​​in some cases, over 2 g combined, which can be beneficial, especially in therapeutic settings. Precisely because EPA deficiency is associated with increased inflammation, supplementing with a natural fish oil that naturally contains more EPA than DHA is a promising option.

So, make sure you choose a high-quality, sustainable omega-3 fish oil to optimally support your cardiovascular system. With consistent intake and the correct dosage, you'll reap the many long-term benefits this natural product can offer.

This article is based on carefully researched sources:

Sources & Bibliography

  1. Mozaffarian D, Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol, 58(20):2047–2067.
  2. Bhatt DL, Steg PG, Miller M et al. (2019). Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. N Engl J Med, 380(1):11–22.
  3. GISSI-Prevenzione Investigators (1999). Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: Results of the GISSI-Prevenzione trial. Lancet, 354(9177):447–455.
  4. EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific opinion on the tolerable upper intake level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA Journal, 10(7):2815.
  5. Calder PC (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? Br J Clin Pharmacol, 75(3):645–662.
  6. Liu A et al. (2017). Effects of omega-3 fatty acids on dry eye syndrome: A meta-analysis. Int J Ophthalmol, 10(12):2062–2068.
  7. Appleton KM, Rogers PJ, Ness AR (2008). Is there a role for n-3 long-chain polyunsaturated fatty acids in the regulation of mood and behavior? A review of the evidence. Nutr Res Rev, 21(1):13–41.
  8. Harris WS, Von Schacky C (2004). The Omega-3 Index: A new risk factor for death from coronary heart disease? Prev Med, 39(1):212–220.
  9. European Commission. (2019). Commission Implementing Decision of 6 June 2019 granting marketing authorizations for medicinal products for human use containing the active substance "omega-3 acid ethyl esters" for oral use in the secondary prevention of myocardial infarction (C(2019) 4336 final). Brussels.