Does omega-3 help with ageing?

Partly, and less than marketing suggests. EPA and DHA are built into cell membranes and affect inflammation, blood vessels and nerve cells. Eating oily fish regularly is associated with better outcomes, but when researchers test fish oil capsules in generally healthy older adults, results are mixed. The large VITAL trial (2019, more than 25 000 US adults), which used 1 g a day of omega-3, did not find a significant reduction in major cardiovascular events overall. Trials of omega-3 for preventing cognitive decline in healthy older adults have also been largely disappointing. Our evidence rating is moderate but inconsistent, and the Australian Institute of Sport places fish oil in Group B.

Who might still benefit?

• People who eat little or no oily fish.
• People whose doctor has found high triglycerides and prescribes a specific dose (this is medical treatment, not a supplement decision).
• Active older adults looking at joint comfort or soreness, where results are inconsistent.

The ISSN's 2025 position stand notes about 1.4 g a day of extra EPA plus DHA is needed to raise the omega-3 index from roughly 4.4% to 8%, and that higher intakes are associated with lower cardiovascular risk in observational data. Observational data cannot prove cause.

What should you eat first?

Two portions of oily fish a week (pilchards, sardines, mackerel, salmon trout, snoek) supply roughly 250–500 mg of EPA plus DHA a day on average. Tinned pilchards are among the cheapest options in South African supermarkets.

What do fish oil capsules cost in South Africa?

Cost per gram of EPA plus DHA, from label amounts (October 2026, our calculation):

Cheaper per softgel is not cheaper per gram: the Salmon Oil+ softgel is inexpensive but low in EPA plus DHA. Nordic Naturals Ultimate Omega and Biomax do not state EPA and DHA amounts on the pages we read, so we cannot rank them. Compare more in our omega-3 comparison and read how much omega-3 should I take.

What are the risks?

Omega-3 is generally safe, with fishy burps and stomach upset the main issues. High doses may increase bleeding tendency, so tell your doctor if you take warfarin or other anticoagulants or aspirin, or before surgery. Meta-analyses have also linked doses above about 1 g a day with a small increase in atrial fibrillation risk in some trials, so do not self-prescribe high doses. Check for fish allergy; algae oil is the plant-based alternative. See fish oil vs krill oil vs algae oil.

When should you see a doctor?

Speak to a doctor before starting fish oil if you take blood thinners, have kidney disease, have a heart rhythm problem, or have had recent surgery. Do not use it in place of prescribed heart medicines. For more, see supplement-drug interactions. This is general information, not personal medical advice.

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