03/02/2026
1 fish oil capsule a day” – life saver or just an expensive burp? Let’s look at the NUMBERS
1) What’s really inside your capsule?Most “1000 mg” fish oil = only 300 mg of real omega‑3 (EPA + DHA) – rest is just other fat
For general health, many bodies suggest 250–500 mg/day EPA + DHA – often met by 2–3 fish meals/week, not mandatory capsules.
Heart:To seriously lower triglycerides, research shows you need >2 g/day EPA + DHA → about 7–8 standard capsules/day, not 1.
High‑dose purified EPA (around 4 g/day) in high‑risk patients prevented 1 major heart event for every 21 people over 5 years – but this is a prescription drug, not supermarket fish oil.
Joints (arthritis):For inflammatory arthritis (like RA), benefit appears at about 2.7 g/day EPA + DHA → nearly 9 capsules/day for at least 8–12 weeks.
Effect = milder pain and stiffness, less painkiller use – never a substitute for your rheumatologist’s treatment.
Mood & depression:A review of 26 trials (>2,000 people) found a small benefit in depression with EPA‑rich omega‑3 (~1 g/day) when added on top of antidepressants.
For people without diagnosed depression, fish oil has not reliably improved mood or prevented depression.
Safety & limits:Up to about 3 g/day EPA + DHA is generally considered safe for most adults; common issues = fishy burps, gas, loose stools.
Very high doses and long‑term “regular use” may slightly increase risk of atrial fibrillation and stroke in some people – especially if you have heart rhythm issues or are on blood thinners.
If you have high triglycerides, heart disease, inflammatory arthritis or depression:Fish oil can help only at the right dose, in the right person, for the right reason, and usually needs prescription‑strength or supervised dosing – not random self‑medication.
Fish oil is a tool, not a miracle. One small capsule “for everything” is mostly marketing, not medicine. The smartest move is: food first, lifestyle always, supplements only when truly needed – and guided by your doctor, not by ads.
