# Omega-3: what capsules can and cannot do

In the largest Cochrane review, omega-3 capsules changed the risk of cardiovascular events little or not at all.[^1] DHA and EPA still have authorised claims, each with a clear amount.[^2]

**This is information, not a recommendation.** We do not advise you to take anything. **Under 18 or with an eating disorder, including a past one:** this text is not aimed at you, and you will find places to turn to under [When to get medical advice](https://kostenlos-abnehmen.de/en/wissen/aerztlicher-rat). During pregnancy or breastfeeding, with kidney disease or on medication, ask a doctor first.

## What omega-3 is

This usually means three fatty acids: ALA from plants, and EPA and DHA from oily fish and algae. According to EFSA, recommendations for adults in Europe lie at 250 to 500 mg of EPA and DHA a day.[^3]

## What may be said in the EU

| Authorised claim | Condition |
| --- | --- |
| “EPA and DHA contribute to the normal function of the heart” | Beneficial effect with 250 mg of EPA and DHA a day, only for foods that are at least a source of omega-3 fatty acids[^2] |
| “DHA contributes to maintenance of normal brain function” | At least 40 mg of DHA per 100 g and per 100 kcal, beneficial effect with 250 mg of DHA a day[^2] |
| “DHA contributes to the maintenance of normal vision” | At least 40 mg of DHA per 100 g and per 100 kcal, beneficial effect with 250 mg of DHA a day[^2] |
| “DHA and EPA contribute to the maintenance of normal blood triglyceride levels” | Daily intake of 2 g of EPA and DHA, plus the note not to exceed 5 g a day in total[^2] |
| “DHA and EPA contribute to the maintenance of normal blood pressure” | Daily intake of 3 g of EPA and DHA, plus the note not to exceed 5 g a day in total[^2] |

No claim is authorised on losing weight or building muscle.[^4]

## What studies show

| Topic | What was studied | Result |
| --- | --- | --- |
| Heart and circulation | Cochrane review of 86 trials with 162,796 people | Little or no effect on overall deaths and cardiovascular events, a small difference in coronary events with low certainty[^1] |
| Weight | 21 trials in overweight and obesity | No effect on weight or BMI. Waist and waist-to-hip ratio showed differences, but the researchers do not see a role in weight loss as shown[^5] |
| Strength and lean mass | 2026 analysis in healthy adults | No clear evidence, and the certainty of the data is very low[^6] |
| Older adults | 1,054 people over 2 years at 1 g a day | No differences in handgrip or walking speed[^7] |
| Muscle soreness | 43 studies, 9 of them pooled | Less soreness after unaccustomed exercise in those 9 studies, but the overall picture is mixed and the studies have clear weaknesses[^8] |

## Limits and risks

EFSA sees no safety concerns for adults up to 5 g of EPA and DHA combined a day, and up to 1.8 g of EPA alone.[^3] For DHA alone, it confirmed the safe level of 1 g a day in 2026.[^9] There is no formal upper limit.[^3][^9] With 2 to 6 g of EPA and DHA a day, LDL cholesterol rose by about 3% in studies, which according to EFSA may not worsen cardiovascular risk.[^3]

Still, “more is better” is wrong here. In 7 large trials with 81,210 people, 65 years old on average, atrial fibrillation occurred more often with omega-3. The risk was higher above 1 g a day than at up to 1 g.[^10]

On bleeding, an analysis of 11 trials with 120,643 people found no overall difference, but a slightly higher risk with high-dose purified EPA.[^11]

- **Blood thinners:** At high doses, fish oil can affect platelets and might prolong clotting times with warfarin, although most studies found no clear effect at 3 to 6 g a day.[^12] Ask a doctor first.
- **Heart rhythm problems and surgery:** Ask a doctor first.
- **Possible complaints:** unpleasant taste, bad breath, heartburn, nausea, stomach and gut discomfort and diarrhoea.[^12]
- **Pregnancy and breastfeeding:** DHA has its own claims and amounts. Clarify them with a doctor.[^4]

## Sources

[^1]: [Abdelhamid AS et al.: Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2020](https://pubmed.ncbi.nlm.nih.gov/32114706/)
[^2]: [Regulation (EU) No 432/2012 establishing a list of permitted health claims, consolidated version](https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:02012R0432-20210517)
[^3]: [EFSA: Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA, 2012](https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2012.2815)
[^4]: [European Commission: EU Register on nutrition and health claims, accessed November 2026](https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register)
[^5]: [Du S et al.: Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials. PLoS One, 2015](https://pubmed.ncbi.nlm.nih.gov/26571503/)
[^6]: [Silva AMF et al.: Omega-3 supplementation shows no clear benefit for fat-free mass or muscle strength in healthy adults: a systematic review and meta-analysis of randomized controlled trials. Nutrition, 2026](https://pubmed.ncbi.nlm.nih.gov/42735611/)
[^7]: [Chou SH et al.: Effects of Supplemental Vitamin D3, Omega-3 Fatty Acids on Physical Performance Measures in the VITamin D and OmegA-3 TriaL. J Clin Endocrinol Metab, 2024](https://pubmed.ncbi.nlm.nih.gov/38488491/)
[^8]: [Yaghoobi E et al.: Effects of LC n-3 PUFA Supplementation on Muscle Pain, Function, and Damage Markers in Healthy Young to Middle-Aged Adults Following Acute or Chronic Exercise: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 2026](https://pubmed.ncbi.nlm.nih.gov/42124047/)
[^9]: [EFSA: Scientific Opinion on the tolerable upper intake level for supplemental docosahexaenoic acid, 2026](https://efsa.onlinelibrary.wiley.com/doi/full/10.2903/j.efsa.2026.9858)
[^10]: [Gencer B et al.: Effect of Long-Term Marine ɷ-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation in Randomized Controlled Trials of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. Circulation, 2021](https://pubmed.ncbi.nlm.nih.gov/34612056/)
[^11]: [Javaid M et al.: Bleeding Risk in Patients Receiving Omega-3 Polyunsaturated Fatty Acids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Am Heart Assoc, 2024](https://pubmed.ncbi.nlm.nih.gov/38742535/)
[^12]: [NIH Office of Dietary Supplements: Omega-3 Fatty Acids, Fact Sheet for Health Professionals](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/)

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Last updated: November 2026. This is general information and not medical advice.

Original article: https://kostenlos-abnehmen.de/en/wissen/omega-3