What Happens To Your Body If You Take An Omega-3 Supplement Every Day?

If you buy into the hype of the wellness industry, it's easy to get sucked into believing that you need an endless list of expensive nutritional supplements to stay healthy. But while some supplements are just being pushed by clever marketing, others are genuinely helpful to include in your routine. According to Dr. Jason Singh, chief medical officer of One Oak Medical Group, omega-3 fatty acids are vital to include in your diet, and supplements can be the best way to stay on top of the recommended intake.

"Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), provide significant health benefits," he tells Glam exclusively. "For women specifically, omega-3s are crucial for brain health — DHA comprises a significant portion of polyunsaturated fatty acids in the brain reduces neuroinflammation which may lower Alzheimer's risk, which is particularly relevant post-menopause when declining estrogen already increases vulnerability." It's particularly important to increase your intake of omega-3s if you're deficient, which comes with symptoms such as dry eyes and hair or even hair loss, joint aches, and skin irritation. Investigative bloodwork with your doctor can help rule out a deficiency.

There are several natural sources of omega-3 fatty acids that can help you meet yoru quota every day, including in seafood like salmon, herring, sardines, caviar, mackerel, and anchovies. Some nuts, seeds, and legumes, such as flaxseed, walnuts, soybeans, and chia seeds, are also rich sources. However, Dr. Singh explains that "daily supplementation produces measurable changes within weeks" and these include the reduction of triglycerides, which "translates to cardiovascular benefits." He recommends 1 to 2 grams per day as the safest general dosage of omega-3 fatty acids and warns that overdosing will do more harm than good. 

Given their health benefits, it would seem that having as many omega-3 fatty acids as possible is the best way forward, but Dr. Jason Singh cautions against gravitating above the recommended daily dosage. The side effects of omega-3 supplements are generally mild and include body odor, headaches, and an upset stomach, but Dr. Singh explains that "high doses may theoretically increase bleeding risk." He points out that the type of supplements you get also play a role in how safe and effective the process is, adding, "... quality matters due to potential oxidation — look for third-party tested supplements (USP, NSF, or IFOS certified) in triglyceride form with added vitamin E. That's much better." 

Dr. Singh also specifies that different formulas may serve different health concerns more effectively. For example, he notes in our exclusive chat that "EPA-dominant formulations [are] better for mood/inflammation," while you should look for DHA-dominant supplements if you're seeking cognitive or pregnancy-related support (they're among the prenatal vitamins you can take for hair growth). Ensuring your omega-3s are in line is also among our top tips for getting stronger and healthier nails.

While 1 to 2 grams per day is Dr. Singh's general advice, he clarifies that different people may require different dosages depending on deficiency levels and other factors, including what you're already getting from your diet, medications (they can interact with anticoagulants to increase the risk of bleeding), and individual health goals. "General health maintenance requires 250 to 500 milligrams combined EPA and DHA daily, while therapeutic effects for triglyceride reduction need 2 to 4 grams daily," he shares. If you are planning on boosting your omega-3s, here are some important things to know before you start taking vitamins.