Omega-3 (EPA/DHA)

Prioritize food sources. Supplement usefulness depends on the indication and is not established as a general muscle-building aid.

• Tier B — Moderate evidence — useful in specific contexts
• Health

What it is for

Nutrients found in fish and other foods. Some formulations have specific clinical indications; supplements do not universally prevent cardiovascular disease.

How it works

Fatty acids with an anti-inflammatory effect; they are incorporated into cell membranes.

Dosing

There is no universal ergogenic dose. Prioritize food; therapeutic triglyceride doses require a specific indication and formulation.

When to take it

With meals; split it for tolerance.

Safety

In trials involving people with cardiovascular disease or high risk, 4 g/day over years slightly increased atrial fibrillation. This does not quantify risk at lower doses in healthy athletes.

Side effects

Fishy reflux, digestive discomfort.

Interactions

Caution with anticoagulants at high doses.

Contraindications

Check with your doctor if you take anticoagulants.

Who it has been studied in

Useful if you eat little oily fish; possible support for menstrual pain.

Frequently asked