Fish oil and omega-3 fatty acid capsules have been seen as a universal tool for supporting the heart, brain and vision for many years. The idea of their benefits is so deeply rooted in popular culture that the demand for such supplements has remained stable for decades. However, modern scientific reviews and meta-analyses give much more conservative estimates. According to Der Spiegel, most popular ideas about omega-3s are not convincingly supported.
The omega-3 boom began in the 1970s, when early studies of the Inuit showed a low prevalence of cardiovascular disease and contributed to the emergence of the hypothesis of a protective effect of fatty fish. Later work revised these findings, but it was they who launched the global fashion for fish oil, which over time turned into a multi-billion dollar industry. The physiological role of omega-3s is indeed important: they form cell membranes, affect inflammatory processes, the nervous system and blood clotting. But biological necessity does not equal the effectiveness of capsules as a preventive agent.
An analysis of a large number of studies shows that omega-3 supplements do not show a significant effect on the prevention of heart attacks, strokes or cardiovascular mortality. Some benefit is recorded only in people with significantly elevated triglyceride levels, for whom high doses of omega-3 can become part of the treatment, but only for medical reasons. Outside of these cases, the effect, according to the researchers, is either very weak or statistically insignificant.
There is no convincing evidence for other common myths: omega-3s have not been shown to be effective in preventing dementia, improving cognitive function, combating depression, or treating attention deficit hyperactivity disorder. Only one subtype of age-related macular degeneration has shown a small positive effect, which is not considered sufficient for general recommendations.
Although fish oil is generally considered safe, high doses of omega-3s can cause unwanted effects. Among the potential risks, doctors cite an increased likelihood of atrial fibrillation, increased bleeding and, in some cases, an increase in LDL cholesterol. That is why the German Institute for Risk Assessment advises not to exceed a daily dose of 1.5 grams without consulting a doctor.
Experts emphasize that most people do not need capsules, because getting omega-3 from food is quite enough. ALA is found in flaxseed and rapeseed oil, walnuts and seeds, and EPA and DHA are found in fatty fish such as herring, salmon, mackerel or tuna. For a healthy person, one or two servings of fish per week are enough. Separate recommendations apply only to pregnant and breastfeeding women: they are advised to get about 200 mg of DHA per day, preferably from food.
So, despite the popularity of fish oil and omega-3 supplements, science increasingly suggests that the benefits for most people are much more modest than advertised. And the basis for healthy omega-3 levels remains a balanced diet, not a pharmacy capsule.
