What it supplies
Fish oil provides two omega-3 fats, EPA and DHA. These are harder to get from a typical diet unless you eat oily fish like salmon, mackerel, or sardines a couple of times a week.
Who may benefit
- People who rarely eat oily fish.
- Those following a mostly plant-based diet without an algae-based omega-3 source.
- Anyone wanting to hit general intake guidelines without changing their diet much.
Typical amounts and expectations
Common doses are around 1 to 2 grams combined EPA and DHA per day, taken with food to reduce fishy aftertaste.
Food first is the better route if you can manage it, since whole fish brings protein and other nutrients along with it. Fish oil is not a muscle builder or a fat burner, it is a general nutrition fill-in.