What happens if we take omega-3 tablets daily?

November 16, 2025 •

4 min read

According to the National Institutes of Health, most people do not consume enough omega-3 fats, which are vital for proper cellular function. So, what happens if we take omega-3 tablets daily? Daily supplementation can offer significant health benefits, but it is important to understand the correct dosage and potential side effects.

Quick Summary

Taking daily omega-3 supplements can support heart and brain health, reduce inflammation, and improve skin, vision, and mood. Benefits depend on proper dosage, as excessive intake can lead to mild digestive issues or increased bleeding risk.

Key Points

Heart Health: Daily omega-3 intake can help lower triglycerides, improve HDL cholesterol, and support overall cardiovascular health.
Brain and Mental Function: EPA and DHA are crucial for brain development and cognitive function, with some evidence suggesting benefits for depression and anxiety.
Reduced Inflammation: Omega-3s possess potent anti-inflammatory properties, which can help manage chronic inflammatory conditions and joint pain.
Eye and Skin Support: Regular intake can protect against age-related macular degeneration, improve hydration, and reduce skin inflammation.
Dosage is Key: High doses (over 3g/day) may increase the risk of bleeding and should be supervised by a healthcare provider.
Supplement Source Matters: Different supplement sources like fish oil, krill oil, and algal oil offer varying benefits and suitability for different diets.

The Proven Benefits of Daily Omega-3 Intake

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients that your body cannot produce in sufficient quantities. Daily supplementation offers a wide array of health advantages, impacting everything from cardiovascular health to mental well-being.

Heart and Cardiovascular Health

One of the most widely recognized benefits of daily omega-3 intake is its positive effect on heart health. Omega-3s work to lower triglyceride levels, which are fats in the blood that, when elevated, can increase the risk of heart disease and stroke. They may also help raise good (HDL) cholesterol and lower blood pressure slightly. High doses can be prescribed to people with very high triglycerides.

Brain Function and Mental Health

Your brain is made of a high percentage of fat, and DHA is a major structural component. Adequate daily intake of omega-3s is crucial for maintaining proper brain function throughout your life. Research suggests that omega-3 supplements may reduce symptoms of depression and anxiety, with EPA often being cited as the most effective for mood-related disorders. In children, DHA is vital for healthy brain development.

Reduced Inflammation

Chronic inflammation is a significant contributor to many chronic diseases, including heart disease and cancer. Omega-3s are powerful anti-inflammatory agents that reduce the production of molecules and substances linked to inflammation. This can help alleviate symptoms in inflammatory conditions like rheumatoid arthritis and may provide relief for joint pain.

Vision and Eye Health

DHA is also a major structural component of the retina in your eye. A consistent intake of omega-3s is associated with a reduced risk of macular degeneration, a leading cause of permanent vision damage. Omega-3s may also help with dry eye disease by reducing inflammation.

Skin Health

Daily omega-3s contribute to healthier skin by managing oil production, improving hydration, and protecting against premature aging. They can soothe irritation and may even help reduce acne.

Potential Risks and Side Effects of Daily Omega-3 Intake

While daily omega-3 supplementation is generally safe, excessive intake can lead to certain side effects and risks. It is crucial to adhere to recommended dosages and consult a healthcare provider, especially if you have pre-existing conditions or are taking other medications.

Common Side Effects

Digestive Issues: Some individuals experience mild digestive discomfort, such as burping, nausea, bloating, or diarrhea, particularly with fish oil supplements. Taking supplements with meals or freezing them can sometimes help.
Fishy Aftertaste: Supplements derived from fish oil can cause a fishy aftertaste or bad breath. Using a higher-quality, purified product can minimize this issue.

Risks of High Doses

Increased Bleeding Risk: High doses of omega-3s, typically over 3 grams per day, can prolong bleeding time and increase the risk of bruising or nosebleeds. This is particularly concerning for individuals on blood-thinning medication.
Elevated Blood Sugar: In some studies, very high doses of omega-3s have been shown to increase blood sugar levels in people with diabetes. This effect, however, is inconsistent and requires more research.
Atrial Fibrillation: High doses, particularly of prescription omega-3 formulations, have been linked to an increased risk of atrial fibrillation, an abnormal heart rhythm.
Vitamin A Toxicity: Cod liver oil, a type of omega-3 supplement, is also rich in vitamin A. Excessive intake can lead to vitamin A toxicity, causing dizziness, nausea, and potentially liver damage.

Comparison of Omega-3 Supplement Sources

Different omega-3 supplements offer varying compositions and benefits. Choosing the right one depends on your dietary preferences and specific health goals.


Source	Key Omega-3s	Contains	Suitable For	Potential Concerns
Fish Oil	EPA and DHA	Vitamins A and D (varying amounts)	Most people looking to supplement EPA/DHA	Fishy aftertaste, potential for heavy metals (in lower quality products)
Cod Liver Oil	EPA and DHA	High levels of Vitamins A and D	Individuals needing extra Vitamin A/D	Risk of Vitamin A toxicity if over-consumed
Krill Oil	EPA and DHA (as phospholipids)	Antioxidant astaxanthin	Potentially better absorption, no fishy aftertaste	Higher cost
Algal Oil	DHA (some contain EPA)	Minerals like iodine	Vegans, vegetarians, and those with fish allergies	May not contain high levels of EPA
Flaxseed Oil	ALA	ALA only	Plant-based diets, but conversion to EPA/DHA is inefficient	Very low conversion rate to bioactive EPA and DHA

Proper Dosage and Considerations

While a minimum of 250–500 mg of combined EPA and DHA is generally recommended for healthy adults, therapeutic doses for specific conditions can be much higher. It is critical to check the EPA and DHA content on the supplement label, not just the total fish oil amount. For optimal absorption and to mitigate digestive side effects like acid reflux, some people split their daily dose or take it with a meal.

It is strongly advised to consult a healthcare provider before beginning daily supplementation, especially if you are pregnant, have a medical condition, or are on medication. They can provide personalized recommendations based on your unique needs and medical history.

Conclusion

Taking omega-3 tablets daily can provide substantial benefits for heart, brain, and overall health by supporting cellular function and reducing inflammation. However, it's a practice that requires careful consideration of dosage, potential side effects, and your individual health profile. Choosing a high-quality supplement from a reputable brand and staying within safe intake levels is key to maximizing the advantages and minimizing the risks. While diet should always be the primary source of nutrients, supplementation can be a valuable tool for bridging the gap and promoting long-term well-being when used responsibly under medical guidance. A balanced approach that prioritizes a healthy diet rich in fatty fish, coupled with supplementation as needed, is the best strategy for a healthier life.

For more information on recommended dosages and the effects of omega-3s, visit the National Center for Complementary and Integrative Health website.

Frequently Asked Questions

If you miss a dose, simply take it when you remember. Do not double up on the dosage to compensate, as this can increase the risk of side effects. Consistency over time is more important than a single day's intake.

Yes, but consult a healthcare professional first. High doses of omega-3 can increase the risk of bleeding, so caution is advised if you also take other supplements that affect blood clotting, like vitamin E.

Visible effects can vary. For reducing inflammation or managing triglycerides, it may take several weeks to a few months to notice a difference. Benefits for mood and brain function may also require consistent, long-term use.

Signs of a potential deficiency can include dry, rough skin, dry eyes, joint stiffness, and fatigue. However, these symptoms can overlap with other conditions, so consulting a doctor for proper diagnosis is essential.

Generally, obtaining omega-3s from food sources like fatty fish is preferred as it provides other nutrients. However, supplements can be a convenient and effective alternative for those who don't eat enough fish or have specific therapeutic needs.

Omega-3s are not a magic solution for weight loss, but they can support a healthy metabolism and reduce inflammation, which is often higher in overweight individuals. They should be combined with a healthy diet and exercise for best results.

Pregnant and breastfeeding women can benefit significantly from omega-3s, particularly DHA, for fetal and infant brain development. However, they should use supplements from a high-quality source and discuss the appropriate dosage with their doctor to avoid potential risks like mercury contamination from certain fish.