Evidence B · Good
Fat-soluble
Chronic (4.5+ wk)
Modulates systemic inflammation via SPMs (resolvins, protectins). It eases DOMS and reduces CK and LDH after eccentric exercise. The effect on performance is less consistent.
Total EPA+DHA dose2–3 g/day (min 2.4g)
TimingLunch or dinner
FoodMandatory (with fat)
QualityTG form > EE; IFOS certification
Notes
- Check the omega-3 index on a blood test (target: 8–11%).
- In amateur/sub-elite athletes, the benefits on DOMS and inflammatory markers are more consistent than in elite athletes.
- Avoid with anticoagulants without medical guidance.
Form TG vs. EE
- TG (natural triglyceride): the natural form of fish oil; superior absorption; "fish burp" rare.
- EE (ethyl ester): a processed/concentrated form; worse absorption if taken without fat; cheaper.
- On the label, "rTG" (re-esterified) = TG reconstituted after concentration — also good.
Important certifications
- IFOS 5 stars: guarantees purity (no mercury, PCBs) and low oxidation.
- USP: another reliable purity certification.
- Trusted brands: Nordic Naturals, Carlson, Vital Choice, Thorne.
Product in use: NOW Foods Omega-3 1000mg
NOW Foods Omega-3 Fish Oil 1000mg is a low-cost option of acceptable quality (NOW has an in-house purity certification, though not IFOS).
- Per softgel: 1,000 mg of fish oil = 180 mg EPA + 120 mg DHA = 300 mg combined.
- Bottle: 100 softgels.
- For a target of 2 g EPA+DHA/day: ~7 softgels (bottle lasts ~14 days).
- For a target of 3 g EPA+DHA/day: ~10 softgels (bottle lasts ~10 days).
⚠️ Low concentration: 300 mg combined per softgel is below the market average. Brands like Nordic Naturals Ultimate Omega deliver 650 mg/softgel — you take 3 softgels for the same dose. If you prioritize cost, NOW works; if you prioritize quality/convenience (fewer capsules, better purity), consider an upgrade.