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October 22, 2026

Omega-3s Support Your Heart and Your Metabolism

Discover how Omega-3s from fish can enhance heart health, metabolism, and reduce inflammation. Learn why these essential fats are vital for your well-being.

Omega-3s are healthy fats found mostly in fish like salmon, sardines, and mackerel. The two that matter most are called EPA and DHA. Your body can't make enough, so you need to get them from food or supplements.

Most people don't get enough. Experts suggest eating oily fish twice a week or taking about 250 mg of EPA and DHA a day. Kids, vegetarians, and vegans are the most likely to fall short.

How they help your body

Every cell in your body has tiny power plants called mitochondria. When they struggle, they give off harmful byproducts that cause inflammation. Omega-3s help these power plants run cleaner, which may explain why they lower inflammation in so many parts of the body.

Effect of docosahexaenoic acid and eicosapentaenoic acid supplementation in selected diet-related diseases

What studies show

Weight. Omega-3s helped people lose more fat and inches when they also exercised and ate well. They also reduced inflammation and improved insulin sensitivity.
Diabetes. Omega-3s lowered blood fats called triglycerides in people with diabetes. Some studies showed better blood sugar and some didn't.
Heart health. Omega-3s lowered triglycerides, lowered blood pressure a little, and reduced inflammation. One study found they made artery plaque more stable, so it's less likely to cause a heart attack.
Fatty liver. Omega-3s lowered liver enzymes, blood fats, and inflammation in people with fat buildup in the liver. Adding vitamin D helped a bit more.
Metabolic syndrome. This is a cluster of issues that includes a large waist, high blood pressure, and high blood sugar. Omega-3s lowered triglycerides and inflammation. Taking fish oil with olive oil worked better than either one alone.

The bottom line

Omega-3s support your heart, liver, and metabolism, mostly by lowering blood fats and inflammation. They work best alongside a good diet and exercise. Many studies used high doses, so check with your healthcare practitioner before taking large amounts.

Reference

Banaszak, Michalina et al. “Role of Omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic (DHA) as modulatory and anti-inflammatory agents in noncommunicable diet-related diseases - Reports from the last 10 years.” Clinical nutrition ESPEN vol. 63 (2024): 240-258. doi:10.1016/j.clnesp.2024.06.053 Creative Commons Attribution (CC BY 4.0