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Omega-3 (Fish Oil)

Useful mainly if you rarely eat oily fish — food first, capsule to fill the gap.

EVIDENCE
Moderate
TYPICAL DOSE
1–2 g of combined EPA + DHA daily (check the label — it's less than the total oil weight)
TIMING
With a meal to aid absorption and reduce any aftertaste.
WHAT IT IS

The long-chain fats EPA and DHA, found in oily fish, that support heart, brain and joint health and play a role in managing inflammation.

WHY (OR WHY NOT)

Most of the benefit is general health rather than direct performance. If you eat oily fish two or three times a week you likely don't need it; if you don't, a supplement is a sensible way to cover the gap.

CAUTIONS
  • !Can thin the blood slightly — talk to your doctor if you take anticoagulants or are due surgery.
  • !Store it cool; rancid fish oil smells off and isn't worth taking. Algae-based versions suit vegans.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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