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SupplementOmega-3
Omega-3 are healthy fats found mainly in oily fish (EPA and DHA). They are needed for your brain and heart and are widely sold as fish oil pills.
Omega-3 at a glance
TriglyceridesLowers themModerate
HeartMixed evidencePreliminary
MemoryNot shown in healthy peoplePreliminary
Best sourceOily fish over pills
99 studies14 answersupdated aug 2026
Evidence per claim
Lowers triglycerides in the blood
View evidence →Fish oil pills do not demonstrably keep memory sharp
View evidence →Oily fish fits a brain-friendly diet
View evidence →Part of a healthy, partly plant-based diet
View evidence →Practical use
For whom
People who eat little fish or have raised triglycerides.
Not for whom
If you already eat oily fish twice a week, a pill is usually not needed.
Usual dose
Preferably oily fish twice a week; a supplement (EPA/DHA) only with low fish intake.
Key caveats
Pill quality varies; for the brain in healthy people the effect is not proven.
What we know, and don't
Known
Lowers triglycerides
Oily fish belongs in a healthy pattern
Needed for brain and heart
Not yet
Whether pills truly protect the heart in healthy people
Whether they keep memory sharp
The ideal EPA versus DHA dose
Common misconceptions
"Fish oil pills keep your memory sharp."
Not shown. In healthy people that is not shown.Moderate evidence
"A pill is as good as fish."
Incomplete. Oily fish delivers more than the isolated fatty acids.Moderate evidence
How Omega-3 connects
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