Fish Oil (Omega-3)

What Is Fish Oil?

Fish oil supplements provide omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play critical roles in managing inflammation, supporting brain and heart health, and aiding recovery from exercise. Your body cannot produce them, so they must come from your diet or supplements.

How It Works

EPA is the anti-inflammatory powerhouse. It competes with omega-6 fatty acids (abundant in modern diets) for the same enzymatic pathways, reducing the production of pro-inflammatory compounds. DHA is concentrated in the brain and retina, supporting cognitive function and eye health. Together, they help shift your body’s inflammatory balance towards recovery.

What the Research Says

Fish oil has strong evidence for reducing markers of inflammation and supporting cardiovascular health. For athletes, studies show it may reduce delayed-onset muscle soreness (DOMS) and support joint health — particularly beneficial for those doing heavy or high-volume training. The evidence for heart health benefits is well-established, though recent large trials have shown mixed results for people already eating a healthy diet.

Dose Matters — Read the Label

The total fish oil per capsule is not the same as the EPA/DHA content. A 1000mg fish oil capsule might only contain 300mg of combined EPA/DHA. You want 1-3g of EPA and DHA combined, not 1-3g of fish oil. Always flip the bottle and read the breakdown.

Who Should Take It

Anyone who does not regularly eat oily fish (salmon, mackerel, sardines) 2-3 times per week. If your diet is high in omega-6 (processed foods, vegetable oils) and low in omega-3, supplementation can help restore the balance. Particularly useful for lifters dealing with joint discomfort.

Who Should Avoid It

People on blood-thinning medications should consult their doctor, as fish oil has mild anticoagulant effects. If you are allergic to fish, avoid it entirely and opt for algae-based omega-3 instead.

Vegan?

Fish oil is not vegan — it is derived from fatty fish. The good news is that algae-based omega-3 supplements provide the same EPA and DHA, sourced from the microalgae that fish themselves eat. Algae oil is the recommended vegan alternative and is equally effective.

Where to Buy

• Myprotein Omega 3 — from £7.99
• Bulk Fish Oil Softgels — from £6.99
• Amazon — Nordic Oil Omega-3 — from £12.99

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