Omega 3 and Fish Oil: Benefits and How to Choose One

Reviewed by Dr Asma, Medical Reviewer at Medimart

Walk into any pharmacy and you will see shelves of fish oil capsules, each promising a healthier heart, sharper brain or shinier hair. Omega 3 is one of the most talked about supplements in Pakistan, but few buyers know what to look for on the label or whether they need it at all. This guide cuts through the marketing so you can decide sensibly.

What is omega 3?

Omega 3 fatty acids are fats the body cannot make on its own, so they must come from food or supplements. The three main types are EPA and DHA, found in oily fish and algae, and ALA, found in plant sources such as flaxseed, chia seeds and walnuts. EPA and DHA are the forms most studied for health. DHA is important for brain and eye development, while EPA is linked with lower inflammation and healthy blood fats.

Possible benefits

Research suggests omega 3 may help lower triglycerides, which are a type of blood fat. It may support heart health when combined with a healthy lifestyle, ease stiffness in some people with joint problems, and support eye comfort in people with dry eyes. DHA is also important during pregnancy and infancy for the baby’s brain. However, omega 3 is not a cure for any disease, and it does not undo a poor diet, smoking or lack of exercise. If your concern is cholesterol or blood fats, read our guide on high cholesterol and how to bring it down and speak to your doctor about the right plan. For heart health in general, see heart attack warning signs and prevention.

Who may benefit from a supplement?

People who rarely eat fish, vegetarians who avoid fish, pregnant or breastfeeding women advised by their doctor, and people with high triglycerides under medical care are the most common groups. If you eat oily fish such as salmon, sardines or mackerel once or twice a week, you may not need a capsule. Pakistan has good river and sea fish, so grilled or baked fish is a better first option than frying.

How to read a fish oil label

Do not judge by the big number on the front. Turn the bottle around and check the amount of EPA and DHA per capsule, since a thousand milligram fish oil capsule may contain far less actual EPA and DHA. Look for a product that is tested for purity and low in mercury and other contaminants. Check the expiry date and storage advice, because fish oil can go rancid; a strong fishy smell or taste is a warning sign. Capsules with an enteric coating may reduce the fishy burp for people who find it unpleasant. Vegetarians can choose algae based omega 3, which provides DHA without fish. Fish oil is also commonly included in a multivitamin formula, so check before doubling up.

Side effects and cautions

The most common side effects are a fishy aftertaste, burping, mild stomach upset or loose motions. Taking the capsule with a meal helps. Omega 3 can slightly thin the blood, so talk to your doctor first if you take blood thinners, have a bleeding disorder, are about to have surgery, or have a fish or shellfish allergy. People with diabetes should also check with their doctor. Do not give supplements to children unless a paediatrician recommends them. Never exceed the amount on the label or your doctor’s advice.

Food sources to try

Oily fish is the best source, but plant options help too. Add ground flaxseed to roti dough or yoghurt, sprinkle chia seeds in lassi or fruit, snack on a handful of walnuts, and cook with mustard or canola oil in moderation. Plant ALA is converted to EPA and DHA only in small amounts, so it does not fully replace fish.

Pairing supplements with a healthy lifestyle

A pill is only one piece. Walk daily, cut back on fried and processed food, keep your weight in check, stop smoking and manage stress. If you are thinking about a general vitamin routine, our post on who needs multivitamins explains how to avoid wasting money on products you do not need.

When to speak to a doctor

See your doctor before starting omega 3 if you have a heart condition, take regular medicines, are pregnant, or have a medical condition. Seek help straight away if you develop rash, swelling or breathing difficulty after taking a supplement.

Frequently asked questions

Is fish oil the same as omega 3?

Fish oil is a source of omega 3, but the amount of EPA and DHA differs between products, so always read the label.

When is the best time to take it?

With a meal that contains some fat usually improves absorption and reduces burping.

Can I take omega 3 every day?

Many people do, within the label or doctor’s directions. Ask your doctor if you take other medicines.

How do I know if my fish oil has gone bad?

A strong rancid smell or taste, or a product past its expiry date, means it should be thrown away.

Disclaimer: This article is for general information only and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified doctor before taking any supplement.