Do I need an Omega-3 supplement? What the science says (2026)

🧠Article Difficulty: Moderate
🕒12 minute read

Omega-3 supplements are one of the most consumed dietary supplements in Canada, with over $500 million sold each year in Canada alone (1). However, do you actually need one? This article looks directly at the science surrounding Omega-3 supplements to give you the facts needed to make an informed decision.

It’s tough to get a straight answer on this subject, particularly one validated by scientific evidence. Therefore, in this article we will do exactly that. First, we will briefly cover what Omega-3 fats do in the body, then dig deeper into the specific intakes required for optimal health and whether you should be taking an Omega-3 supplement. Specifically, this article examines the scientific evidence on the actual Omega-3 levels required to optimize health, rather than unsubstantiated recommendations.

Throughout the article, there are numbered reference links to over 25 scientific journal articles from which the information discussed here is drawn. The links can be clicked if you wish to explore the source material in more detail. However, I keep everything here simple and easy to understand.

Navigation:

• What Omega-3 fats do in the body
• What is EPA and DHA
• How much EPA and DHA do we need?
• Is 500 mg EPA + DHA enough?
• Why we need more than 500 mg per day
• Summary: Daily EPA + DHA targets
• Do Canadians get enough Omega-3s?
• Can we get enough from diet alone?
• Can plant foods supply Omega-3 fats?
• Do supplements work? Bioavailability
• Finding the right Omega-3 supplement

Summary:

• Omega-3 fats are incorporated into cell membranes where they influence membrane fluidity, cell signalling, inflammation regulation, and multiple aspects of health, with cardiovascular health being the most studied outcome (2, 4, 5, 6).
• .
• EPA and DHA are the primary biologically active omega-3 fats, with EPA linked to anti-inflammatory and triglyceride-lowering effects, and DHA playing key structural roles in the brain and retina (2, 9, 10).
• .
• A daily intake of 250–500 mg EPA + DHA is widely recognised as the minimum required for basic cardiovascular support; however, this is not the optimal level (11, 12, 13, 14).
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• The Omega-3 Index reflects long-term omega-3 status, and levels of 8%+ are associated with substantially lower cardiovascular risk compared with levels around 4% (16, 17).
• .
• Most Canadians do not consume enough omega-3s, with population data showing the majority fall below optimal Omega-3 Index levels associated with lower cardiovascular risk (23).
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• Study data shows that intakes below ~600 mg/day rarely achieve an optimal Omega-3 Index, while intakes closer to 1.5–2.5 g/day are typically required to reach 8%+ (18, 19, 20).
• .
• Practically, higher intakes (≈1750–2500 mg/day for several months) can raise the Omega-3 Index into the optimal range, with lower intakes (~1000–1500 mg/day) likely sufficient to maintain it (18, 19, 20).
• .
• Achieving optimal EPA + DHA intake from diet alone generally requires frequent oily fish consumption (often 4–7 servings per week), which may be unrealistic for many people (25).
• .
• Plant-based omega-3 sources mainly provide ALA, which converts poorly to EPA and DHA, meaning pre-formed EPA and DHA (fish oil or algal oil) are far more effective (26).
• .
• Omega-3 supplements are bioavailable across all chemical forms (EE, TG, and rTG). However, total EPA + DHA dose is more important than chemical form when selecting a supplement (27).

What Omega-3 fats do in the body

Omega-3 fats are incorporated into our cell membranes, where they influence membrane fluidity, cell signalling, and the production of anti-inflammatory signalling molecules (2). Because omega-3s directly impact our body’s cells, their effects are wide-ranging and support multiple aspects of health, including cognitive function, eye health, and inflammation regulation. However, cardiovascular health is the most extensively studied outcome, which is why most omega-3 daily intake recommendations are based on heart health.

The main effect that omega-3 fats (specifically EPA and DHA) have on cardiovascular health is their ability to reduce blood lipids, particularly triglycerides. Because triglycerides are carried within carrier molecules (lipoproteins) associated with plaque formation, a reduction in circulating triglycerides is associated with a lower risk of plaque formation and cardiovascular disease (3). Research shows that omega-3 fat consumption directly lowers blood triglyceride levels (4) (5) (6). Meanwhile, low omega-3 intake is associated with an increased risk of cardiovascular disease (7) (8).

What is EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the primary biologically active omega-3 fats in humans. 

EPA is associated with anti-inflammatory signalling, triglyceride reduction, cardiovascular effects (9). Meanwhile, DHA plays key structural roles in the brain and retina and supports membrane function and neural signalling (10).

How much EPA and DHA do we need?

For healthy individuals, a daily intake of 250–500 mg of combined EPA and DHA is widely recognized as the minimum amount required to support cardiovascular health. This range is based on guidance from the following major health authorities:

• European Food Safety Authority: 250 mg (11)
• Codex Alimentarius: 250 mg (12)
• Heart Foundation: 250-500 mg (13)
• Province of Alberta: 200-500 mg (14)

This intake level is intended to support general cardiovascular function in otherwise healthy individuals. The levels of omega-3s required for lowering triglycerides are far higher and are discussed later. It is worth noting that these are minimum recommended intakes, and far higher intakes are generally safe and well tolerated (15). 

Is 500 mg EPA + DHA enough?

The previously-mentioned figures are general recommendations from health authorities, not scientific studies analysing the optimal amount. I.e., health organisations are not the source of truth; they are an interpretation of evidence. The source material is the actual data from scientific studies. With that in mind, below are three studies that analyse the effects of different omega-3 intakes on the levels of stored omega-3s within the body, measured through the Omega-3 Index. The Omega-3 Index is a measure of the percentage of EPA and DHA present in red blood cell membranes (16). It reflects long-term omega-3 status over the previous months and is widely used in research as a marker associated with cardiovascular risk. The Omega-3 Index is associated with cardiovascular risk; epidemiological data indicate that individuals with an Omega-3 Index around 8% have substantially lower risk of fatal coronary heart disease compared with those around 4%, with risk estimated to be approximately 30% lower across this range (17). This means that the higher the Omega-3s present in the cell membranes of our red blood cells, the lower the risk of cardiovascular disease.

Why we need more than 500 mg per day: Looking at study data

In this study, 115 healthy adults were given 0, 300, 600, 900, or 1800 mg/day of EPA+DHA for approximately 5 months, and the Omega-3 Index increased in a clear dose-dependent manner. The starting average Omega-3 Index was about 4.3%. By the end of the study, the mean Omega-3 Index was 4.35% in the 0 mg/day group, 6.19% at 300 mg/day, 6.82% at 600 mg/day, 7.53% at 900 mg/day, and 9.49% at 1800 mg/day. The key practical takeaway highlighted by the authors was that while 300 to 600 mg/day increased the Omega-3 Index, no participant consuming less than 600 mg/day reached 8%, meaning that intakes below 600 mg/day resulted in a non-optimal Omega-3 Index. The authors estimated that someone starting around 4.3% would require approximately 1 g/day for about 5 months to reach 8%. Overall, these findings support that 250 to 500 mg/day can improve the Omega-3 Index, but in this trial it did not raise individuals into the optimal target of 8%+ (18).

Similarly, a second study using pooled data from 14 individual trials with 1422 participants worth of data, modelled how different intakes of EPA and DHA influence the Omega-3 Index. In their model, individuals starting around 4.9% and consuming 850 mg/day of EPA+DHA were predicted to reach approximately 6.5%, not the commonly cited optimal level of 8%+. The authors estimate that to reach 8% for any person beginning near 4%, roughly between 1750-2500 mg combined EPA and DHA per day is required, depending on supplemental form, for 3-4 months (19).

These findings support that while lower intakes can improve the Omega-3 Index somewhat, intakes closer to 1.5–2.5 g/day of combined EPA and DHA are typically required to achieve the 8%+ target, particularly in individuals starting with low baseline omega-3 status. Importantly though, the authors stated that consistency over longer time periods lowers the total Omega-3 dose requirement, stating: "The daily dose needed over a lifetime to achieve an Omega-3 index of 8% is likely much lower. For example, the average EPA + DHA intake in Japan is 800–1000 mg/day, and the average Omega-3 index in the Japanese is >8%" (19).

The practical takeaway here is that, if you're currently consuming low Omega-3 levels, for example, less than 500 mg per day, then a higher dose of 1750-2500 mg per day over 3-4 months is required to bring you into the optimal range of 8% omega-3 index, at which point a lower dose of approximately 1000 mg per day may be sufficient to maintain it. 

Finally, a recent 2023 systematic review using the combined data from 58 independent studies, concluded that to raise the Omega-3 index to 8%+, 1000-1500 mg of EPA & DHA is required in triglyceride form, with 1500-2500 mg required if supplementing with EE form (more on this in the bioavailability of supplements section below) (20).

Summary: How much EPA + DHA to aim for each day

250-500 mg may meet very basic health needs, but for optimal health support, levels of 1500-2500 mg are required on a daily basis to achieve an Omega-3 index of 8%+ over a 3-4 month period, followed by approximately 1000-1500 mg per day to maintain optimal levels. 

For those looking to treat high blood triglycerides, clinical data must be considered rather than the general population data above. This is outside the scope of this article; however, I will include two journal articles here which concur that levels of up to 4000 mg of Omega-3 per day may be required to treat high blood triglycerides (21) (22).

Do Canadians currently get enough Omega-3s?

No, the average Canadian does not consume enough Omega-3s for optimal cardiovascular health (23). Data from the Canadian Health Measures Survey show the Omega-3 Index is lower than ideal for basic health support in the general population. 43% of Canadian adults fell into the high-risk category for heart disease (<4% Omega-3 Index), while 54% fell into the intermediate-risk category (4-8% Omega-3 index), and only 3% of people had Omega-3 Index levels associated with low cardiovascular risk (>8% Omega-3 index) (23). This indicates that the vast majority of the population is not achieving optimal long-term omega-3 status. And therefore, the average Canadian would need to increase dietary fish intake, and/or supplement daily with an Omega-3 supplement to reach the 8%+ target.

This data is consistent with the National Health and Nutrition Examination Survey, a large survey study which found that the average intake of EPA and DHA in the United States is only 111 mg per day (24), well below commonly recommended levels and 8-15 times below the levels used in the previously mentioned studies to achieve the optimal 8%+ Omega-3 index.

Can we get enough from diet alone? Fish intake required

Yes, you can certainly get 1000-2500 mg of EPA + DHA per day from oily fish alone, but this is how much fish is required to do so:

Below is the combined EPA & DHA in portions of 150 g serving of salmon:

• 2 servings per week = 570 mg/day
• 3 servings per week = 855 mg/day
• 4 servings per week = 1,140 mg/day
• 5 servings per week = 1,425 mg/day
• 6 servings per week = 1,710 mg/day
• 7 servings per week = 1,995 mg/day

This data is taken from this study on the EPA & DHA found in common types of seafood (25).

Oily fish are the primary dietary source of the long-chain omega-3 fatty acids EPA and DHA. Fatty fish such as salmon, mackerel, sardines, and herring provide substantial amounts, and regular consumption can meet recommended intake levels. As you can see above, to meet the upper end targets for EPA & DHA, you'd need to be consuming a 150 g of salmon 4-7+ times per week, which if you enjoy fish is great, but for those who don't want to eat it this frequently, this is where supplementation comes in.

It's worth noting here that plant-based dietary sources provide some omega-3s, but primarily in the form of ALA, which has limited bioavailability.

Can plant foods supply Omega-3 fats?

Plant-based Omega-3 sources primarily provide omega-3 fat in the form of ALA (alpha-linolenic acid). Conversion of ALA to the biologically active forms EPA and DHA in humans is low, with around 6% conversion from ALA to EPA and under 4% to DHA (26). For this reason, EPA and DHA are considered the main functional omega-3s. Plant-based omega-3 supplements that provide only ALA generally result in limited EPA and DHA production in humans, whereas supplements providing pre-formed EPA and DHA (such as fish oil or algal oil) are more effective at raising biologically active omega-3 levels.

Algal oil is one of the few effective plant-based sources of Omega-3, providing primarily DHA but also EPA. If exploring plant-based Omega-3's, ensure it consists primarily of EPA and DHA, and check the EPA and DHA levels on the label.

Do supplements work? Bioavailability of Omega-3 supplements

I have written an entire article on this topic, which is available here and includes all of the scientific studies analysed. Here I will simply summarize the current study data on Omega-3 supplement bioavailability. 

There are three chemical types of Omega-3 fish oil found in supplements

• Ethyl ester (EE)
• Triglyceride (TG)
• Re-esterified triglyceride (rTG)

Data consistently shows that all three chemical types effectively raise blood plasma EPA and DHA, and therefore are bioavailable. EE omega-3’s are the most common form of chemical oil in Omega-3 supplements as they represent an easy form of highly concentrated EPA and DHA. TG is often claimed to have significantly higher bioavailability, however, this claim is largely not supported by bioavailability data. However, rTG may offer some bioavailability benefits beyond both TG and EE, which may be particularly suitable for those requiring higher doses of Omega-3’s such as for the treatment of cardiovascular disease. However, total EPA and DHA potency and concentration are more important than chemical form, so regardless of form, it’s worth selecting an Omega-3 with a high dose of EPA and DHA. For example, a 750 mg EPA and DHA EE or TG capsule will outperform a 400 mg EPA and DHA rTG capsule. Therefore, it’s best to focus predominantly on EPA and DHA content, third-party testing, cost, and product origin rather than simply the chemical form.

Finding the right Omega-3 supplement

If you're seeking the best possible Omega-3 for your needs, check out our detailed science-based comparison article (currently being written). 

Thrive Ultra Strength Omega-3

At Thrive, we offer a highly potent 750 mg EPA & DHA per capsule Omega-3, using EE form at 63% concentration. This offers a very high dose of Omega-3, with 1 capsules per day exceeding the basic minimum health targets discussed above, and 2-3 capsules providing 1500-2250 mg per day which aligns with the achieving the optimal omega-3 index targets.

Thrive Ultra Strength Omega-3 is designed for high potency while also offering good value to consumers. We also conduct rigorous third party testing for potency, heavy metals, oxidation, and contaminants, and publish the results for our customers so that you know you're getting the best possible Omega-3 available. For more on how Thrive Omega-3 compares to the best Omega-3 supplements in Canada, view our comparison article here.

About the Author:

Joe is a certified trainer, strength and conditioning coach, and nutrition coach. He holds a Bachelor of Science with Honours in Sport and Exercise Science, graduating with First Class standing. During his studies, Joe focused on human physiology and performance, and he applies this knowledge of exercise science to his work with Thrive. Joe is the co-founder of Thrive Protein, a Canadian family-run supplement company focused on clean, scientifically backed nutrition products, including protein powders, greens, and electrolytes.