How long does omega-3 take to lower blood pressure?

January 4, 2026 •

4 min read

According to a review of 71 clinical trials, consuming omega-3 fatty acids daily may contribute to reduced blood pressure. Understanding the potential timeline for these effects can help manage expectations when considering adding omega-3 to your health regimen.

Quick Summary

Omega-3s may support lower blood pressure over time with consistent intake, potentially showing noticeable effects within several months. The degree of potential reduction can depend on the amount consumed and individual health status. Consuming specific amounts of omega-3s, particularly EPA and DHA, may lead to more significant blood pressure changes.

Key Points

Potential Timeline: Many individuals may observe potential blood pressure improvements within several months of consistent omega-3 intake.
Amount May Matter: Consuming specific amounts of combined EPA and DHA may be associated with supporting blood pressure, with potentially greater effects for those with hypertension.
Individual Factors: The potential time it takes can be influenced by your starting blood pressure, overall health, and dietary consistency.
Mechanism of Action: Omega-3s may support blood pressure health by potentially promoting blood vessel relaxation (vasodilation) and supporting healthy inflammation levels.
Supplements vs. Diet: Supplements may offer a more consistent source of EPA and DHA than diet alone, though both can be beneficial for heart health.
Consult a Healthcare Provider: It is important to consult a healthcare provider before starting omega-3 supplements, particularly if you are taking other medications.

How Long Does Omega-3 Take to Lower Blood Pressure?

For most individuals, it may take several weeks to a few months of consistent daily intake of omega-3 fatty acids to potentially see a noticeable impact on blood pressure. A meta-analysis of over 70 studies found that participants observed blood pressure changes after taking omega-3 supplements for a period of time. The amount consumed may influence how quickly these potential effects are observed, particularly in those with pre-existing hypertension.

The Potential Omega-3 Blood Pressure Timeline

While individual results may vary, here is a general overview of the potential timeline for the effects of omega-3 on blood pressure:

First Few Weeks: During this initial period, your body begins to incorporate EPA and DHA from omega-3s into cell membranes. While major blood pressure changes may not be evident, some individuals might experience potential reductions in inflammation, which is a factor influencing heart health.
Several Months: This is a period when some people may start to see measurable effects. Changes in cardiovascular markers, including potential modest reductions in blood pressure, may become apparent. Studies suggest that consistent intake over a number of weeks may contribute to average blood pressure changes in the general population, with potentially more pronounced effects in those with hypertension.
Longer-Term Consistent Use: With continued daily intake, longer-term benefits may become more established. Omega-3s may support overall cardiovascular function, including enhanced vasodilation (widening of blood vessels), which could help maintain blood pressure levels. Consistency over this period may be important for maintaining potential blood pressure effects and supporting other long-term health benefits, such as potentially reduced triglycerides.

Factors Potentially Influencing the Omega-3 Blood Pressure Timeline

Several factors may influence how quickly and effectively omega-3 might impact blood pressure. These include:

Starting Blood Pressure: Individuals with higher baseline blood pressure may potentially see more noticeable changes than those with normal blood pressure.
Amount Consumed: The quantity of EPA and DHA consumed is considered important. Consuming specific amounts per day is associated with potential blood pressure support. For those with hypertension, consuming specific quantities may lead to a greater potential effect.
Consistency: Daily, uninterrupted intake from supplementation or diet is considered important for achieving and potentially maintaining results. Inconsistent intake may slow potential progress.
Individual Health: Metabolic rate, genetics, and overall health status may play a role in how the body processes and utilizes omega-3s. A balanced diet and regular exercise may potentially enhance the effects.
Source of Omega-3: Omega-3s from marine sources (fish oil, algal oil) containing EPA and DHA are often considered more beneficial for cardiovascular health than plant-based ALA, which the body converts less efficiently.

The Potential Science Behind Omega-3 and Blood Pressure

Omega-3 fatty acids may potentially support blood pressure health through several physiological mechanisms:

Vasodilation: They may promote the relaxation and widening of blood vessels, which could potentially reduce resistance to blood flow and support lower pressure. This may be partly mediated by the activation of large-conductance calcium-dependent potassium channels (BK channels).
Potential Reduction in Inflammation: Chronic inflammation is associated with cardiovascular disease. Omega-3s may produce anti-inflammatory compounds, potentially supporting overall vascular health.
Potential Improvement in Endothelial Function: Omega-3s may enhance the production of nitric oxide, a molecule that signals blood vessels to relax, potentially improving the function of the endothelial cells lining the arteries.
Potential Triglyceride Support: While not solely tied to blood pressure, omega-3s may support healthy triglyceride levels, contributing to overall cardiovascular health.

Omega-3 Intake: Supplements vs. Diet


Feature	Omega-3 Supplements (Fish Oil, Algal Oil)	Omega-3-Rich Diet (Fatty Fish)
Potential Time to Effect	May be faster due to concentrated, consistent intake.	May take longer, as intake can be less consistent and amounts vary by serving.
Control over Amount Consumed	May offer more control; specific amounts of EPA and DHA are often listed on the label.	Variable; dependent on fish type, cooking method, and portion size.
Reliability	May offer consistent daily intake.	Subject to dietary variability and preferences.
Potential for Blood Pressure Support	Often considered to support blood pressure, particularly when consuming specific amounts.	Excellent for maintenance and general heart health, but may not provide amounts considered beneficial for significant blood pressure support alone.
Additional nutrients	May include vitamins (e.g., A and D in cod liver oil).	Provides a wider range of nutrients, including protein and other vitamins.

For those seeking potential support for blood pressure, supplementation may offer more consistent intake and potentially quicker effects than relying solely on diet. However, a combination of both is often considered beneficial for overall heart health.

Conclusion: Managing Expectations with Omega-3

Managing high blood pressure is often a long-term commitment, and omega-3 is a component that may support this effort, rather than providing immediate results. The potential time it takes for omega-3 to impact blood pressure is typically a matter of weeks to a few months, with potentially more significant and sustained benefits emerging after consistent use over a longer period. Maintaining consistent intake of specific amounts of combined EPA and DHA, particularly alongside other healthy lifestyle choices, may help support blood pressure management goals. Always consult with a healthcare provider before beginning a new supplement, especially if you are on medication. For more information on dietary sources of omega-3, consult resources like the National Institutes of Health fact sheet.

Frequently Asked Questions

Fish oil, which contains omega-3, may potentially impact blood pressure over several months, with noticeable effects possibly observed within that timeframe with consistent daily use.

While consuming a general amount of omega-3s is common, it may offer potential benefits for blood pressure. For potentially more noticeable effects, particularly with hypertension, research suggests that consuming specific quantities per day may be more effective.

You should always consult with a healthcare provider before potentially using omega-3 supplements if you are taking blood pressure medication. Omega-3 may have effects that require a doctor's evaluation to ensure there are no adverse interactions.

Both EPA and DHA may contribute to supporting blood pressure. Some evidence suggests that DHA might be potentially more potent in its vascular effects. However, combined EPA and DHA have shown potential benefits in studies.

Consuming specific quantities of combined EPA and DHA daily is associated with potential blood pressure support. Consuming potentially larger amounts may offer a greater benefit for those with hypertension.

Possible effects may include a fishy taste, stomach upset, and loose stools. Consuming higher quantities might potentially increase the risk of bleeding, especially for those on anticoagulant medications.

While a diet rich in fatty fish is beneficial, supplements are often considered for targeted blood pressure support because they may offer a more concentrated and consistent intake of EPA and DHA compared to food alone. It can be challenging to obtain specific amounts of omega-3 from food daily.