A doctor warned four groups of people should take a certain supplement (Image: Getty)
An NHS doctor has urged four groups to start taking a daily supplement to ensure they stay healthy. Without it, these people could be lacking an essential nutrient linked to heart and brain health.
Speaking on social media platform TikTok, Doctor Karan Rajan, explained the importance of omega-3 fatty acids. These are a type of polyunsaturated fat that are essential for various bodily functions and offer multiple health benefits.
They’re an important part of your cell membranes, helping to provide structure and supporting interactions between cells, particularly in the eyes and brain. They are also vital in helping to lower your triglycerides – a type of fat found in the blood.
The body is unable to produce omega-3 itself so you need to get it from your diet. However, this is not always possible and supplements may be required.
Dr Rajan, who is better known online as Dr Raj, clarified who migh need these. He said: “Do you need omega-3 supplements? It depends.
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@dr.karanrOmega 3 supplements…are they needed? Read more about Omega-3 and health outcomes here: PMID: 34505026: (2021) Meta-analysis examining the effect of omega-3 fatty acids (EPA vs. EPA+DHA) on cardiovascular outcomes. 2021) PMID: 22968891: (2012, JAMA) Meta-analysis assessing the association between omega-3 supplementation and the risk of major cardiovascular disease events. PMID: 22493407: (2012, Arch Intern Med) Meta-analysis on the efficacy of omega-3 supplements for the secondary prevention of cardiovascular disease. PMID: 36742439: (2023) Scoping review assessing the effect of different omega-3 interventions (dose, type) on the Omega-3 Index (a marker of status), suggesting >1000 mg/day EPA+DHA is often needed to reach target levels. PMID: 22696350: (2012, Cochrane Review) Systematic review on omega-3 for the prevention of cognitive decline and dementia. P.S this is not medical advice, just education. Always consult with your medical professional before taking any supplements.
♬ original sound – Dr Karan Rajan
“Getting your omega-3s from your diet is best, but unless you’re eating at least two servings of oily fish per week, which I definitely am not, it’s highly unlikely you’re getting enough of your omega-3 fatty acid.”
Salmon, mackerel and sardines are all good sources of omega-3. He continued: “It’s worth noting, for example, that 170 grams of wild salmon, almost contains as much omega-3 as two times a thousand milligrams omega-3 fish oil capsules.”
There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid) – found in fish
- DHA (docosahexaenoic acid) – found in fish
- ALA (alpha-linolenic acid) – found in plants.
Dr Raj said: “EPA and DHA do most of the heavy lifting when it comes to our health. And you can get large amounts in fatty fish and small amounts and eggs and dairy.
“ALA you can get from plants like chia seeds or flaxseeds, but only 5 to 10% of this ALA is converted to EPA and less than 1% is converted to DHA.”
He then recommended that the following people take omega-3 supplements:
- Vegans
- Vegetarians
- Those that don’t eat adequate amounts of oily fish
- People with high triglyceride levels.
He added: “If you have a history of cardiovascular issues, your omega-3 intake is worth monitoring.” However, if you decide to take omega-3 supplements, there are some things to be aware of.
Dr Raj said: “Make sure it’s third-party tested. For example, the International Fish Oil Standards ensures Purity and heavy metal testing. You also want to see quoted a specific dose of DHA and EPA.
“Try and aim for 250 to 500 milligrams of DHA and EPA combined. And ensure it doesn’t just say fish oil without the doses.”
He also advised checking with your doctor first if you are on certain medications. “If you’re on other medications, check with your doctor because this can interact with other things, like blood thinners,” Dr Raj said.
Heart UK recommends the average adult gets about 500mg of EPA and DHA combined each day. This is equivalent to a 140g portion of oily fish per week.
Omega-3 fatty acids offer a wide range of health benefits, primarily supporting heart, brain, and eye health. They can reduce inflammation, lower triglycerides, and potentially improve mental health and cognitive function
But the NHS says the following people should eat no more than two portions of oily fish a week:
- Girls
- Women who are planning a pregnancy or may have a child one day
- Pregnant and breastfeeding women.
The health body says: “This is because pollutants found in oily fish may build up in the body and affect the future development of a baby in the womb.”
According to Holland & Barrett, some of the signs of an omega-3 deficiency include dry skin, poor concentration, joint pain, brain functioning issues, weight gain, and eyesight problems.