Omega-3 fatty acids found in fish (EPA+DHA) are believed to have a positive impact on heart health.*^1,2 Evidence supporting this claim comes from studies tracking large groups of people and linking higher omega-3 blood levels with supporting various aspects of heart health.*^3,4

These findings led the American Heart Association (AHA) to recommend that individuals with poor cardiovascular health consume a minimum of 1,000 mg of omega-3s from fish or fish oil per day.⁵

The AHA also recommends that people without heart problems with healthy heart function consume at least two servings of oily fish per week—equivalent to roughly 500 mg per day of omega-3 EPA+DHA.⁶ Consuming 500 mg of omega-3 per day is difficult for many, especially Americans. In fact, about 90% of Americans consume less than the daily recommendation of omega-3s.^6,7

Clearly, Americans could be doing a better job supporting their heart health by consuming more fish, but what about taking fish oil supplements?   

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Omega-3 fish oil supplements

Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.

Greater omega-3 benefits with higher doses  

Researchers examining an analysis also looked at whether taking higher doses of omega-3 fish oil promotes cardiovascular health.* The results show that higher doses of omega-3 EPA+DHA may provide additional heart health support.*¹

Although this data is compelling, it’s important to take a broad view of the research. Not all studies looking at the effects of omega-3 supplementation on heart health have reported positive results, and some specific influential factors may help explain why.

Omega-3 blood levels 

Research shows that people must reach a certain level of omega-3s in the bloodstream to benefit from taking omega-3 supplements.^8,9 For instance, one study evaluated omega-3 blood levels and cardiovascular health among participants taking 1800 mg per day of omega-3 fish oil for five years.⁹  Notably, a surprising 40% of the individuals taking 1800 mg per day of omega-3 for five years did not achieve the omega-3 blood level required to make a significant difference in heart health.  

These findings suggest that 1800 mg of omega-3 fish oil per day can effectively raise omega-3 blood levels enough to promote heart health for some people, but that higher doses are implicated for many others.

Why do some people need a much higher dose?  

Certain health factors may lead to lower omega-3 levels in the body. For instance, researchers recently found that omega-3 blood levels were much lower among overweight individuals than normal-weight individuals—despite both groups having an equal dietary intake of  omega-3s.¹⁰ This would suggest that some people need to consume omega-3s in much higher amounts to achieve the blood levels necessary for supporting heart health. Adding daily EPA+DHA soft gels or liquids to the diet is a practical option for many and offers a number of important advantages for heart health.

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Top Heart Health Benefits of Omega-3    

1. Supports healthy platelet activity  

Platelets are small cells in the bloodstream responsible for blood clotting. When repair is needed, these tiny cells coordinate by sticking together to form clots. While blood clotting is vital for tissue repair, elevations in platelet activity may lead to poor cardiovascular health.¹¹ 

Roughly two decades ago, researchers looked to see if omega-3 intake might lead to platelet activity changes.¹² As it turns out, increasing omega-3 intake results in higher concentrations of omega-3 EPA+DHA within the body’s platelets.¹³ An extensive analysis of several studies later reported that individuals taking omega-3 supplements had significant platelet activity reductions compared to the placebo group.¹³ These results suggest that omega-3 intake plays a vital role in supporting healthy platelet activity.*

2. Helps maintain healthy levels of triglycerides within the normal range

Triglycerides are an important type of fat (lipid) in the blood that help support the body’s energy needs. However, excessive amounts of these blood fats may lead to poor cardiovascular health. Several studies show that supplementing with omega-3 fish oil supports healthy triglyceride levels within a normal range.*¹⁴ 

For well-rounded cholesterol support, check out Nordic Naturals Cholesterol Support supplement. A blend of highly concentrated omega-3 fatty acids, red yeast rice, and CoQ10 to help promote and maintain normal cholesterol levels.*

3. Helps maintain healthy blood pressure within the normal range

Consuming EPA and DHA combined may reduce blood pressure and reduce the risk of hypertension, a risk factor for CHD (coronary artery disease). However, the FDA has concluded that the evidence is inconsistent and inconclusive.

Research shows that individuals with healthy blood pressure also tend to have higher omega-3 blood levels.*^15,16  When responding to stress, healthy blood vessels dilate (expand), which increases blood flow and lowers blood pressure. Many studies report that omega-3 fatty acids help maintain healthy blood pressure levels within a normal range by supporting artery dilation.*^17,18

For instance, in a 12-week study measuring the effects of omega-3 on artery health, participants taking 2000 mg per day of EPA+DHA had greater increases in artery flexibility and dilation than the placebo group.*¹⁹ These results suggest that omega-3 fatty acids have artery-supportive properties that help the body’s blood vessels adapt to physical stressors. And indeed, a recent analysis of 20 trials reported that omega-3 supplements helped support healthy blood pressure levels within a normal range.*²⁰

4. Supports a healthy heart rate*

The number of times your heart beats per minute while at rest is a reliable indicator of cardiovascular health.²¹ A resting heart rate between 60-100 beats per minute (bpm) is considered normal, but some experts believe ideal rates range between 50-70 bpm or less.^21,22 In fact, people with resting heart rates over 70 bpm are more likely to have artery narrowing, high blood pressure, and many others with poor cardiovascular health.²² In contrast, people with the highest fitness levels typically have healthier arteries and resting heart rates below 60 bpm.²¹

People with a higher dietary intake of omega-3s also tend to have lower resting heart rates.²³ For instance, an analysis of 51 studies reported that those supplementing with omega-3 fish oil had lower resting heart rates than participants taking a placebo pill.²⁴ This research suggests that a higher intake of omega-3 fatty acids supports a healthy resting heart rate.*

Conclusion

The research reviewed throughout this article suggests that omega-3s may provide promising support for heart health.* Importantly, the evidence also shows that achieving higher omega-3 blood levels is necessary for enjoying the heart health benefits of omega-3s. Based on the research reviewed here, consuming at least 2000 mg of omega-3s (EPA+DHA) per day can provide most people with adequate cardiovascular support.* However, we encourage you to speak with a healthcare professional about the dosage implicated by your specific heart-health needs and get your omega-3 levels tested. 

To support your heart with omega-3s and other powerful nutrients, explore Nordic Naturals heart health-focused supplements to incorporate into your daily routine.

FDA Disclaimer:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

General Notice & Disclaimer: 
This information is for educational purposes only. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.