Omega-3 and Heart Health: What the Latest Research Says

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids play important roles in the structures of cell membranes. They support essential functions like brain function, cardiovascular health, and retinal health.^1,2 They also provide energy for the body and are used to form something called eicosanoids. (Eicosanoids are basically signaling molecules that have wide-ranging functions in your body's cardiovascular, pulmonary, immune, and endocrine systems.)

Several different omega-3s exist, but most scientific research focuses on alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA comes from plants; EPA and DHA come from fatty fish or fish oil supplements.

How Omega-3s Support Heart Health

Recent studies suggest that omega-3 intake may help maintain normal cardiovascular function.³ In fact, scientists and medical professionals have been studying the correlation for many years, and both the American Heart Association (AHA) and the European Food Safety Authority (EFSA) have approved the use of marine-derived omega-3 fatty acids for heart health.⁴

Ultimately, the benefits you experience will depend on formulation and dose, and while results are varied,⁵ taking fish oil for heart health has been shown to support cardiovascular health overall.

Sources of Omega-3 Fatty Acids

EPA and DHA are found primarily in fatty fish, and eating fatty fish 1–2 times per week is recommended to provide a sufficient amount of these omega-3s. Good sources include:

• Salmon
• Sardines
• Herring
• Anchovies
• Rainbow Trout
• Albacore Tuna
• Black Cod
• Oysters
• Mussels
• Crab
• Microalgae*

*Algae (in microalgae form) is the source of the omega-3 fatty acids found in fish. While EPA and DHA omega-3s are associated with fish, fish first obtain their fatty acids from microalgae, either by consuming them directly or via the marine food chain. Algae-based supplements provide EPA and DHA directly, serving as a plant-based alternative to fish oil.

If you do not or cannot consume fatty fish, ALA is a plant-based omega-3 fatty acid. It does not have as many studies showing the same level of heart health benefits, but it can be found in plant-based foods such as:

• Flaxseed
• Chia seeds
• Walnuts
• Hemp seeds
• Perilla oil
• Seaweed (macroalgae)

Fish Oil Supplements

If eating the food options above is tough for you, taking fish oil supplements for heart health is another way to make sure you're getting enough omega-3s. A typical fish oil supplement provides about 1,000 mg of fish oil, containing 180 mg of EPA and 120 mg of DHA. However, amounts vary widely.

Fish Oil vs. Krill Oil: Which Is Better for Your Heart?

If you're going to try supplements, you have options. Overall, studies suggest that krill oil and fish oil have fairly similar amounts of EPA and DHA, suggesting comparable positive effects on heart health.⁶ But there's also Cod Liver oil and Algal oil, which come with specific benefits.

Cod Liver oil delivers omega-3s but also contains supportive amounts of vitamins A and D, and Algal oil is higher in DHA. Ultimately, it's the EPA and DHA in all omega-3 fatty acids that have the strongest evidence for contributing to heart health. Consult a trusted healthcare professional to see which option might be best for you.

Here is a brief overview of some EPA and DHA supplement options:

Recommended Omega-3 Amounts for Heart Health

Across national and international guidance, the most common target for healthy adults is 250 mg per day of EPA and DHA. Usually, you can achieve that by eating about two servings of seafood per week,⁷ which will provide approximately 500 mg of EPA and DHA. The USDA Dietary Guidelines for Americans recommends consuming 8 ounce equivalents of seafood per week for a 2000 kcal diet,⁸ and the American Heart Association recommends consuming 2 servings of fish per week.⁹

Unfortunately, less than a quarter of Americans meet the Dietary Guidelines for Americans recommendations,¹⁰ and the average daily intake of EPA and DHA for US adults is 50 and 70 mg, respectively.¹¹

In our AG Omega3 fish oil supplements, a serving of 3 softgels contains 1125 mg of EPA and 875 mg of DHA.

How AG1 Supports Your Omega-3 Intake

Getting EPA and DHA as part of your daily nutrition routine helps support whole-body health. If you're already drinking AG1 Next Gen as a daily habit to achieve foundational nutrition, alongside a diet of whole, nutritious foods including omega-3-rich foods, then you're on your way to holistic health habits. If you're not sure you're getting enough omega-3s, perhaps due to a low seafood intake, taking supplements in their active, bioavailable form (like fish oil) may be beneficial.

That's why we've introduced AG Omega 3 Fish Oil, in which the EPA & DHA are sourced from wild-caught small fish to ensure they are in their naturally occurring and most bioavailable triglyceride form. The sourcing and resulting formula are NSF Certified for Sport, International Fish Oil Standards (IFOS™), and Friend of the Sea certified.

There's also the AG Omega3 + CoQ10 supplement, which combines clinically relevant EPA & DHA with 100mg of CoQ10 to support cardiovascular health, cellular energy production, and long-term vitality. (CoQ10, or ubiquinone, is a compound found in nearly every cell in the body, where it plays a central role in energy production and cellular energy metabolism. It naturally declines with age, making it a good supplement to consider.)

AG Omega3 is formulated as a separate product from AG1 Next Gen and AG1 Pro to offer the most absorbable, high-quality forms of EPA and DHA, while also keeping AG1 a simple-to-consume vegan drink.

Combine your daily and weekly omega-3s (from fish or a fish oil supplement) with consistent, foundational nutrition, and you're on your way to supporting both heart health and whole-body health.

References:

1. Suh SW, Lim E, Burm SY, Lee H, Bae JB, Han JW, Kim KW. The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without dementia: a systematic review and dose-response meta-analysis. BMC Med. 2024;22(1):109. doi:10.1186/s12916-024-03296-0.
2. Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids—Fact Sheet for Health Professionals. Updated December 17, 2024. Accessed July 17, 2026.
3. Djuricic I, Calder PC. N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health - Updated Review of Mechanisms and Clinical Outcomes. Curr Atheroscler Rep. 2025;27(1):116. Published 2025 Nov 17. doi:10.1007/s11883-025-01363-2
4. Innes JK, Calder PC. Marine omega-3 (n-3) fatty acids for cardiovascular health: an update for 2020. Int J Mol Sci. 2020;21(4):1362. Published February 18, 2020. doi:10.3390/ijms21041362
5. Sherratt SCR, Mason RP, Libby P, Steg PG, Bhatt DL. Do patients benefit from omega-3 fatty acids?. Cardiovasc Res. 2024;119(18):2884-2901. doi:10.1093/cvr/cvad188
6. Yurko-Mauro K, Kralovec J, Bailey-Hall E, Smeberg V, Stark JG, Salem N Jr. Similar eicosapentaenoic acid and docosahexaenoic acid plasma levels achieved with fish oil or krill oil in a randomized double-blind four-week bioavailability study. Lipids Health Dis. 2015;14:99. doi:10.1186/s12944-015-0109-z
7. Calder PC, Cawood AL, James C, Page F, Putnam S, Minihane AM. An overview of national and international long-chain omega-3 polyunsaturated fatty acid intake recommendations for healthy populations. Nutr Res Rev. 2026;39:e6. Published online November 24, 2025. doi:10.1017/S0954422425100279
8. 2025 Dietary Guidelines Advisory Committee. Scientific Report of the 2025 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and Secretary of Agriculture. US Department of Health and Human Services; 2024. doi:10.52570/DGAC2025
9. Rimm EB, Appel LJ, Chiuve SE, et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease Risk: A Science Advisory From the American Heart Association. Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574
10. Errickson LB, Jin Y, Zemeckis D, Hallman WK. Seafood Consumption Trends among U.S. Consumers: Influences of the COVID-19 Pandemic. Foods. 2024;13(17):2682. Published 2024 Aug 26. doi:10.3390/foods13172682
11. Moshfegh AJ, Crawford SB, Friday JE, Morton S, Rhodes DG, Waller AW. What We Eat in America, NHANES August 2021-August 2023. US Department of Agriculture, Agricultural Research Service; 2024. Accessed September 1, 2026.