In 30 seconds
- EPA and DHA are the omega-3s in fish. At 250 mg of EPA and DHA a day: “EPA and DHA contribute to the normal function of the heart.”
- At 250 mg of DHA a day: “DHA contributes to maintenance of normal brain function.”
- Many athletes fall short: of 1,528 US college athletes, only 6% reached 500 mg a day.
- For recovery, a meta-analysis of 10 trials found fewer markers of muscle damage. EFSA considers up to 5 g a day safe.
If you train, or simply stay active and look after yourself, omega-3 is one of the supplements you will hear about most. It has several authorised claims in the EU and has been studied in large trials, including in athletes. This is what is known, without exaggeration. If you are after the practical answer, you will find it in what omega-3 is good for.
What EPA and DHA are
They are two long-chain omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are found mainly in oily fish and seafood. The omega-3 in walnuts or flaxseed is a different one, alpha-linolenic acid (ALA), and the body converts only a small part of it into EPA and DHA 1.
Level of evidence by outcome
| Outcome | Evidence | What the data show |
|---|---|---|
| Normal function of the heart | High | Authorised claim in the EU at 250 mg of EPA and DHA a day. |
| Brain and vision (DHA) | High | Authorised claims at 250 mg of DHA a day. |
| Muscle damage after exercise | Preliminary | Fewer damage markers in 10 trials, with a lot of variability. |
The rating is our own, based on the number of studies, their quality and the consistency of the results.
The key studies
| Study | Type | Sample | Outcome |
|---|---|---|---|
| Ritz et al., 2020 | Cross-sectional study | 1,528 college athletes | Only 6% took 500 mg of EPA and DHA a day. Average omega-3 index of 4.3%; none reached 8%. 2 |
| Xin and Eshaghi, 2021 | Meta-analysis | 10 trials | With 0.8-3 g a day, lower creatine kinase, LDH and myoglobin after exercise. 3 |
| Kyriakidou et al., 2021 | Placebo-controlled trial | 14 men | 3 g a day for 4 weeks. Less muscle soreness 24 h after a downhill run; no differences in strength, power or creatine kinase. 4 |
| EFSA, 2012 | Safety assessment | Expert panel | Up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults. 5 |
What the regulations authorise
At 250 mg a day, the EU authorises these claims 6:
- EPA and DHA contribute to the normal function of the heart.
- DHA contributes to maintenance of normal brain function.
- DHA contributes to the maintenance of normal vision.
A varied and balanced diet and a healthy lifestyle are important.
The heart: the reference amount
The heart claim is based on an intake of 250 mg of EPA and DHA a day 6. The large trials have used more: the VITAL trial followed adults who took 1 g of omega-3 a day, with 460 mg of EPA and 380 mg of DHA, for more than 5 years 1.
College athletes
Many athletes fall short of omega-3
Athletes: falling short
In a study of 1,528 US college athletes, only 6% took 500 mg of EPA and DHA a day. Their omega-3 index, the percentage of these fatty acids in red blood cells, averaged 4.3%, and none of them reached 8%. Each weekly portion of fish raised the index by 0.27% 2.
Muscle recovery
A meta-analysis of 10 trials found that, with 0.8-3 g a day, markers of muscle damage after exercise fell: creatine kinase, LDH and myoglobin 3. In a trial with 14 men who took 3 g a day for 4 weeks, omega-3 reduced muscle soreness 24 hours after a downhill run, with no differences in strength or power 4.
EPA and DHA a day
From 250 mg to 5 g: the reference figures
Safety
- How much: EFSA concluded that up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults 5.
- Side effects: these are usually mild: an unpleasant taste, bad breath, heartburn, digestive discomfort or headache 1.
- Atrial fibrillation: in people with cardiovascular disease, two large trials with 4 g a day found a slight increase in risk 1.
- Medication: if you take anticoagulants or have a medical condition, check with your doctor.
Anchovy Omega-3
What a serving of 3 softgels contains
And our omega-3?
Our Anchovy Omega-3 provides 540 mg of EPA and 360 mg of DHA in 3 softgels, plus vitamin E, from anchovy oil. Not sure whether you need it? Work out how much your fish intake gives you with our omega-3 calculator.
Frequently asked questions
What is omega-3 good for?
How much omega-3 should you take a day?
EFSA considers 250 mg of EPA and DHA a day adequate for healthy adults. From supplements, up to 5 g a day raises no safety concerns.
Does omega-3 help recovery after training?
A meta-analysis of 10 trials found fewer markers of muscle damage after exercise, and in a trial with 3 g a day, less muscle soreness at 24 hours.
Does it have side effects?
They are usually mild: an unpleasant taste, bad breath, heartburn, digestive discomfort or headache. In people with cardiovascular disease, doses of 4 g a day were associated with a slight increase in atrial fibrillation.
Sources
- Manson JE, Cook NR, Lee IM, et al. Marine n-3 fatty acids and prevention of cardiovascular disease and cancer (VITAL). N Engl J Med. 2019;380(1):23-32. Summary by the NIH Office of Dietary Supplements. View publication
- Ritz PP, Rogers MB, Zabinsky JS, et al. Dietary and biological assessment of the omega-3 status of collegiate athletes: a cross-sectional analysis. PLoS One. 2020;15(4):e0228834. View publication
- Xin G, Eshaghi H. Effect of omega-3 fatty acids supplementation on indirect blood markers of exercise-induced muscle damage: systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021;9(11):6429-6442. View publication
- Kyriakidou Y, Wood C, Ferrier C, Dolci A, Elliott B. The effect of omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. J Int Soc Sports Nutr. 2021;18(1):9. View publication
- EFSA. EFSA assesses safety of long-chain omega-3 fatty acids. Press release, 27 July 2012. 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.
