In 30 seconds
- EFSA considers that up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults.
- The most common effects are mild: an unpleasant taste, bad breath, heartburn, nausea or some digestive discomfort.
- Up to about 5 g a day did not increase the risk of bleeding. If you take anticoagulants, check with your doctor.
- The 3 daily softgels of our omega-3 provide 900 mg of EPA and DHA: less than a fifth of that maximum.
Omega-3 is one of the supplements with the most safety studies. EFSA considers up to 5 g a day of EPA and DHA to be safe, and the most common side effects are mild: a slightly fishy aftertaste, heartburn or digestive discomfort. There are only a few cases in which it is worth checking first, such as if you take anticoagulants.
EPA and DHA a day
What you need, what you take and what is safe
Is it safe to take every day?
Yes. In 2012, the European Food Safety Authority (EFSA) reviewed all the data on EPA and DHA, the omega-3s in fish. These were its conclusions 2:
- It did not set a maximum, because the data were not sufficient to establish one.
- Up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults.
- Separately, nor does up to 1.8 g of EPA or up to 1 g of DHA.
- In healthy people, intake of these omega-3s has not been associated with adverse effects, either in children or in adults.
To give you an idea of the amounts 1 5:
| Amount per day | What it means |
|---|---|
| 250 mg of EPA and DHA | Amount for the authorised heart health claim |
| 400-500 mg | What European adults get from food on average |
| 900 mg of EPA and DHA | 3 softgels of our Anchovy Omega-3 |
| Up to 1 g of DHA alone | No safety concerns for the general population |
| Up to 1.8 g of EPA alone | No safety concerns in adults |
| Up to 5 g of EPA and DHA | No safety concerns in adults |
Sources: Regulation (EU) No 432/2012 and EFSA, 2012.
Taking omega-3 every day is, in fact, what is recommended: its effect depends on consistency. We explain it in omega-3: how much to take a day.
The most common side effects
According to the US National Institutes of Health (NIH), the effects of omega-3 supplements are usually mild 3 4:
- an unpleasant taste or fishy aftertaste;
- bad breath;
- heartburn and nausea;
- digestive discomfort or diarrhoea;
- headache;
- smelly sweat.
The most practical approach is to take it with meals and spread it across breakfast, lunch and dinner. Why timing matters, with the study that measured it, is explained in the omega-3 guide.
LDL cholesterol
The dose at which a change in LDL was seen
Does it affect cholesterol?
It is a common question. EFSA found that, with 2-6 g a day of EPA and DHA, LDL cholesterol rose by around 3%, a change that may not affect cardiovascular risk. With up to 4 g of EPA alone, there was no significant effect 2.
These are doses of 2 g or more: more than twice what the 3 daily softgels of our omega-3 provide.
Bleeding and anticoagulants
EFSA concluded that up to about 5 g a day does not appear to increase the risk of spontaneous bleeding or of bleeding complications 2.
With anticoagulants, the picture is different. The NIH explain that fish oil at high doses has some effect on platelets, smaller than that of aspirin, and can lengthen clotting time with warfarin 3:
- Most studies with 3-6 g a day found no major changes in clotting.
- A 2014 review concluded that omega-3 does not increase the risk of clinically relevant bleeding.
- Even so, the leaflets for prescription omega-3s ask for clotting tests to be monitored in people taking anticoagulants.
If you take anticoagulants or antiplatelet medication, check with your doctor before you start.
Atrial fibrillation: in whom it has been seen
In two large trials in people with cardiovascular disease or at high risk of it, 4 g a day for several years was associated with a slight increase in atrial fibrillation, a type of arrhythmia 3.
If you have heart disease or arrhythmias, talk to your doctor before taking omega-3.
What about mercury?
You can rest easy. According to the NIH, no mercury has been found in omega-3 supplements, because it is removed when the oil is processed and purified 3. If you are concerned about it in the fish you eat, you will find it covered in fish and mercury.
Who should check first
- If you take anticoagulants or antiplatelet medication, or any regular medication.
- If you have cardiovascular disease or arrhythmias.
- Pregnancy and breastfeeding: choose the product and dose with your doctor or midwife.
- Fish allergy: fish oil supplements contain fish.
How to take it
3 softgels a day, one with each main meal
How to take our omega-3
Our Anchovy Omega-3 is taken like this: 3 softgels a day, one with each main meal. They give you:
- 900 mg of EPA and DHA (540 mg of EPA and 360 mg of DHA), less than a fifth of the 5 g that EFSA considers safe.
- 40 mg of vitamin E, 333% of the NRV. Vitamin E contributes to the protection of cells from oxidative stress 5.
“EPA and DHA contribute to the normal function of the heart.” The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. 5 A varied and balanced diet and a healthy lifestyle are important. It is anchovy oil, made in Spain with IFS Food and BRCGS certification, and it works out at €0.73 a day. If you also take Sleep Recovery, you can get both in the Rest Pack for €44.90, with free delivery.
Frequently asked questions
What side effects does omega-3 have?
They are usually mild: an unpleasant taste, bad breath, smelly sweat, headache and digestive discomfort such as heartburn, nausea or diarrhoea. Taking it with meals, spread over the day, is the most comfortable approach.
How much omega-3 is too much?
Can I take omega-3 if I take anticoagulants?
Check with your doctor first. Fish oil can lengthen clotting time, and for people taking anticoagulants it is recommended that clotting tests are monitored.
Does omega-3 raise cholesterol?
With 2-6 g a day of EPA and DHA, EFSA saw a rise in LDL cholesterol of around 3%, which may not change cardiovascular risk. At lower doses it is not a concern.
Sources
- EFSA. EFSA assesses safety of long-chain omega-3 fatty acids. Press release, 27 July 2012. View publication
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on the tolerable upper intake level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA Journal. 2012;10(7):2815. View publication
- Office of Dietary Supplements, National Institutes of Health. Omega-3 fatty acids: fact sheet for health professionals. View publication
- National Center for Complementary and Integrative Health (NCCIH). Omega-3 supplements: what you need to know. Updated November 2024. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
