Omega-3s are a big deal for your health,1 but here’s the catch—your body can’t make them on its own.
That’s why you have to get them from your diet or supplements.2 You’ll find omega-3s in seeds, nuts, leafy greens, and especially fish—think salmon, cod, and sardines.1 The most important ones to keep an eye out for are EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid).1
To get the benefits, it’s recommended to eat at least two servings of fatty fish a week (about 4 ounces each, about the size of a deck of cards). 2
Why go to all this trouble to get Omega-3s? Because they’ve been shown to support health on many levels—including heart health.3*
Omega-3s and Heart Health
There has been a lot of research over the past several decades looking into the relationship between omega-3s and heart health. The results strongly indicate that Omega-3s from fish and fish oil supplements help support cardiovascular health.*
For example, a large 2021 systematic review and meta-analysis of 38 randomized controlled trials of omega-3s featuring more than 149,000 people found that omega-3s provided significant support for heart health.4 A 2022 follow-up review also concluded that omega-3s, and in particular the combination of EPA and DHA, can provide benefits to heart function and overall heart health.5
Finding the Best Omega-3 Supplement
Omega-3 fish oil capsules are a great supplement for cardiovascular health, but here’s the thing—not all fish oil supplements are created equal.* Quality can vary with fish oil so it’s key to look out for a few key features:
- Lab certified
- Molecularly distilled and ultra-refined
- Made with non-GMO ingredients
- No fishy aftertaste
- Gluten free
Also, look for a supplement with at least 1,250 mg of fish oil that includes EPA and DHA. Zhou Fish Oil softgels deliver on these requirements, while also helping support eye health.*
Is omega-3 good for your heart? You bet!* If you're not getting in two servings of fatty fish a week (or hate the taste of it), no worries—just add a high-quality omega-3 fish oil supplement to your daily routine to give your heart the love it deserves.
Follow @zhou_nutrition for more fitness and wellness tips!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
References
- Krupa KN, Fritz K, Parmar M. Omega-3 fatty acids. StatPearls. 2024;Feb 28. https://www.ncbi.nlm.nih.gov/books/NBK564314/?report=reader#_NBK564314_pubdet_
- Mayo Clinic. Omega-3 in fish: how eating fish helps your heart. 2023;Aug 25. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
- National Institutes of Health. Omega-3 fats—good for your heart. MedlinePlus. 2024;May 14. https://medlineplus.gov/ency/patientinstructions/000767.htm
- Khan SU, Lone AN, Khan M, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: a systematic review and meta-analysis. EClinicalMedicine. 2021;Jul 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8413259/
- Rodriguez D, Lavie CJ, Elagizi A, Milani RV. Update on omega-3 polyunsaturated fatty acids on cardiovascular health. Nutrients. 2022;14(23). https://www.mdpi.com/2072-6643/14/23/5146
