What to Expect When You Start Taking Omega-3 Supplements

Omega-3 fatty acids have gained widespread attention for their potential health benefits, and many people are incorporating them into their daily routines. But what exactly happens when you start taking omega-3 supplements? Understanding the evidence-backed effects you can expect will make you feel more in control of your health journey.

What are Omega-3 Fatty Acids?

Omega-3s are essential fatty acids, meaning your body cannot produce them alone. They must be obtained through diet or supplementation. The three main types are:

1. ALA (alpha-linolenic acid): Found in plant sources like flaxseeds and walnuts.
   

2. EPA (eicosapentaenoic acid): Found in fatty fish and fish oil.
   

3. DHA (docosahexaenoic acid): Also found in fatty fish and crucial for brain health.
   

Most supplements focus on EPA and DHA, the most biologically active forms. These fatty acids work by integrating into cell membranes, reducing inflammation, and producing signalling molecules known as resolvins and protectins, which have powerful anti-inflammatory effects.

Short-Term Effects (Weeks 1–4)
When you first start taking omega-3 supplements, you may notice subtle changes, which can vary depending on your baseline health and diet.

1. Improved Mental Health: Omega-3s, particularly EPA and DHA, are known to support brain health. Studies suggest they may help reduce symptoms of anxiety and depression. Some people report feeling calmer and more focused within a few weeks of supplementation. [1, 2]

2. Reduced Inflammation: Omega-3s have anti-inflammatory properties. If you have conditions like joint pain or mild arthritis, you might notice a reduction in stiffness or discomfort. This is due to the role of omega-3s in modulating the production of inflammatory cytokines. However, this effect often becomes more pronounced over time. [2]

Medium-Term Effects (Months 1–3)
After a month or two, the benefits of omega-3s become more noticeable as they accumulate in your cells, resulting in an increased omega-3 index. This is when you start to see benefits.

1. Heart Health Improvements: Omega-3s are well-known for their cardiovascular benefits. They can lower triglycerides, reduce blood pressure, and improve cholesterol profiles by reducing triglyceride synthesis and enhancing cell membrane fluidity. This may increase energy levels and endurance as your heart and circulatory system function more efficiently. [3,4]

2. Skin and Hair Changes: Omega-3s support skin hydration and elasticity. After a few months of consistent use, some people report healthier, glowing skin and stronger hair.[5,6,7]

3. Better Sleep: Research suggests that omega-3s, particularly DHA, may improve sleep quality by regulating melatonin production. If you’ve struggled with sleep, you might find falling and staying asleep easier. [8]
   

Long-Term Effects (Months 3 and Beyond)
With consistent use, omega-3s can have profound long-term benefits.

1. Enhanced Brain Health: DHA is a major structural component of the brain. Long-term supplementation may support cognitive function, memory, and focus and could potentially reduce the risk of neurodegenerative diseases like Alzheimer’s. [9]

2. Reduced Chronic Inflammation: For individuals with autoimmune conditions or chronic inflammation, omega-3s can help modulate the immune response, leading to fewer flare-ups and improved quality of life. [10]

3. Joint and Bone Health: Omega-3s may help preserve bone density and reduce the risk of osteoporosis. They also support joint flexibility, which is especially beneficial as you age.[11]
   
   

Importance of Omega-6 to Omega-3 Ratio

Modern diets often contain high amounts of omega-6 fatty acids (found in processed foods and vegetable oils) and low omega-3s, leading to an imbalance that can promote inflammation. Striking for a balanced intake of omega-6 and omega-3 fatty acids is crucial for optimal health.

What to Watch Out For

While omega-3s are generally safe, there are a few things to keep in mind:

• Dosage: The recommended daily intake varies, but most studies suggest 300–500 mg of combined EPA and DHA for general health. Higher doses should be taken under medical supervision.
  

• Potential Side Effects: The dosage of up to 1 g has no side effects. Common side effects include a fishy aftertaste, gastrointestinal discomfort, or loose stools. Rarely, omega-3s may interact with blood-thinning medications, so consult your healthcare provider if you’re on such medicines.
  

• Quality Matters: Choose high-quality, third-party-tested supplements to avoid contaminants like heavy metals. Read our blog, Your Complete Guide to Buying the Best Omega-3 Supplement, to learn more about Choosing the best omega-3 supplement.

Populations That Benefit Most

Specific groups may experience more significant benefits from omega-3 supplementation:

• Pregnant Women: Supports fetal brain development and reduces the risk of preterm birth.
  

• Athletes: Reduces muscle soreness, speeds recovery, and supports joint health.
  

• Older Adults: Enhances cognitive function and joint flexibility, reducing the risk of dementia and osteoporosis.
  

Final Thoughts

Starting omega-3 supplements can be a game-changer for your health, but patience is key. While some benefits appear quickly, others take time. By understanding what to expect and maintaining consistent use, you can make informed decisions and maximise the benefits of these essential fatty acids.

1. Bafkar, Negar, et al. "Efficacy and Safety of Omega-3 Fatty Acids Supplementation for Anxiety Symptoms: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials." BMC Psychiatry, vol. 24, no. 1, 18 June 2024, p. 455, doi.org/10.1186/s12888-024-05881-2.
   
   
2. Kelaiditis, Christos F., et al. "Effects of Long-Chain Omega-3 Polyunsaturated Fatty Acids on Reducing Anxiety and/or Depression in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials." Prostaglandins, Leukotrienes, and Essential Fatty Acids, vol. 192, 2023, p. 102572, doi.org/10.1016/j.plefa.2023.102572.
   
   
3. Khan, Safi U., et al. "Effect of Omega-3 Fatty Acids on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis." EClinicalMedicine, vol. 38, 8 July 2021, p. 100997, doi.org/10.1016/j.eclinm.2021.100997.
   
   
4. Yan, Jie, et al. "Efficacy and Safety of Omega-3 Fatty Acids in the Prevention of Cardiovascular Disease: A Systematic Review and Meta-Analysis." Cardiovascular Drugs and Therapy, vol. 38, no. 4, 2024, pp. 799-817, doi.org/10.1007/s10557-022-07379-z.
   
   
5. Parke, Milbrey A., et al. "Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function." Dermatology Practical & Conceptual, vol. 11, no. 1, 29 Jan. 2021, p. e2021132, doi.org/10.5826/dpc.1101a132.
   
   
6. Harauma, A., et al. "Omega-3 Fatty Acids Mitigate Skin Damage Caused by Ultraviolet-B Radiation." Prostaglandins, Leukotrienes and Essential Fatty Acids, vol. 203, 2024, p. 102641, doi.org/10.1016/j.plefa.2024.102641.
   
   
7. Le Floc'h, Caroline, et al. "Effect of a Nutritional Supplement on Hair Loss in Women." Journal of Cosmetic Dermatology, vol. 14, no. 1, 2015, pp. 76-82, doi.org/10.1111/jocd.12127.
   
   
8. Patan, Michael J., et al. "Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial." Nutrients, vol. 13, no. 1, 16 Jan. 2021, p. 248, doi.org/10.3390/nu13010248.
   
   
9. Tanaka, Kazuhiro, et al. "Effects of Docosahexaenoic Acid on Neurotransmission." Biomolecules & Therapeutics, vol. 20, no. 2, 2012, pp. 152-157, doi.org/10.4062/biomolther.2012.20.2.152.
   
   
10. Simopoulos, Artemis P. "Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases." Journal of the American College of Nutrition, vol. 21, no. 6, 2002, pp. 495-505, doi.org/10.1080/07315724.2002.10719248.
    
    
11. Orchard, Tonya S., et al. "A Systematic Review of Omega-3 Fatty Acids and Osteoporosis." The British Journal of Nutrition, vol. 107, suppl. 2, 2012, pp. S253-S260, doi.org/10.1017/S0007114512001638.