Omega-3s and Heart Health: Everything You Need to Know

We're shining a spotlight on cardiovascular health this month in honor of American Heart Month, a health observance sponsored by The American Heart Association (AHA). This year, they’re calling on Americans to join them in “Building a Nation of Lifesavers,” spreading awareness of CPR education to help support cardiac emergencies, and as always, working toward their mission, “to be a relentless force for a world of longer, healthier lives.” 

Because cardiovascular disease is largely preventable, understanding the role that diet and lifestyle plays can make a meaningful impact. In particular, Omega-3 fats, the kind found in certain types of coldwater fish, have garnered significant attention in recent years due to their role in supporting cardiovascular health and function.

Read on to discover the role of Omega-3s in heart health and overall wellness, and learn how much you really need to support optimal health. 

Omega-3 fatty acids are more than just good for you – they’re critical to your health and well-being. While omega-3 fatty acids are well-known for healthy heart function, their benefits reach much farther than just the heart. In fact, research over the past three decades indicates that omega-3 fatty acids dramatically reduce inflammation and are significant factors in the prevention of many chronic diseases, including heart disease, arthritis, Alzheimer’s, depression, and even cancer.

New evidence on the benefits of omega-3 fatty acids is being discovered rapidly. 

For example, the Journal of the American Medical Association recently agreed that even a small increase in omega-3 fatty acids can reduce the risk of coronary death by 36 percent.

Studies have also shown, the AHA says, that omega-3s support healthy cholesterol levels, circulation, blood pressure, reduced inflammatory markers, and lower triglycerides. 

The two major types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are absorbed in cell membranes. EPA reduces blood clotting and decreases tissue inflammation, and DHA increases the reception of neurotransmitters like serotonin and dopamine. Together, the omega-3 fatty acids EPA and DHA team-up to improve the heart’s blood pressure, electrical activity, and vascular tone, as well as enhance eye-hand coordination, sustained attention, vision, and mood.

Our body can manufacture these compounds but the process is not very efficient. The modern diet, which emphasizes Omega-6 fatty acids, also hampers this process. So, these important fats need to be consumed either by eating fish such as anchovies, tuna, mackerel, trout, salmon, sardines, oysters, and herring, or by ingesting fish oil supplements that contain these two omega-3 fatty acids.

According to the Archives of Pathology and Laboratory Medicine, with regards to toxic impurities, taking omega-3 fatty acid supplements are safer and therefore preferable to consuming fish. Why? Because fish contain high levels of mercury, pesticides, and other chemicals—all of which may counteract the otherwise positive results of eating fish.

As Consumer Labs has pointed out, the vast majority of fish oil supplements are toxin-free, while still providing the same high level of prevention against heart disease and many other maladies. Besides, from a practical standpoint, not everyone likes fish and omega-3 fatty acid supplements are easy to take in just a few seconds on a daily basis.

From the heart to the brain, omega-3 fatty acids are proven to be effective in keeping healthy people healthy, as well as reducing incidences of people afflicted with heart disease and many other serious medical conditions. The benefits of omega-3 fatty acids include helping to:

• Prevent heart attacks and strokes

• Support symptoms of rheumatoid arthritis, Alzheimer’s disease, asthma, psoriasis, clinical depression, and attention deficit hyperactivity disorder (ADHD)

• Lower cholesterol and decrease abnormal heart rhythms 

• Support healthy, hydrated skin 

The evidence on omega-3 fatty acids is in and, needless to say, it’s staggering. 

The recommended daily intake (RDI) for omega-3s is generally between 1.1 - 1.6 grams (1,100 - 1,600 mgs) for adults. For reference, a 3 oz filet of salmon contains about 1.2 - 3.2 grams.  

According to the AHA, most U.S. adults consume very low amounts of omega-3 fatty acids, and the average intake is far below levels associated with cardiovascular benefits. 

Increasing omega-3 intake through foods or dietary supplements can help address this common nutritional gap.

The link between omega-3s and heart health is clear, and the best alternative to getting your omega-3 fatty acids from fish is a premium, purified fish oil.  VitaMedica’s Super EPA & DHA Fish Oil contains high potency EPA and DHA omega-3 fatty acids:

• Provides 750 mg of pharmaceutical-grade omega-3 fats per softgel

• Sustainably sourced from wild-caught Peruvian anchovies, mackerel, and sardines

• Ultra-purified to eliminate harmful contaminants and ensure no fishy aftertaste

• Rich in both EPA and DHA omega-3s with natural vitamin E for freshness

• No refrigeration required

Last updated February 5, 2026