Omega-3 and Triglycerides: What You Need to Know

First, What Are Triglycerides?

Triglycerides are a type of fat in your blood.

Your body needs triglycerides because they store energy that can be used later. When you eat more calories than your body needs, some of that extra energy can be converted into triglycerides.

Having triglycerides isn't a bad thing—they're a normal part of how your body stores and uses energy.

The concern is when your triglyceride levels become too high.

That's why triglycerides are usually included in a standard blood lipid test alongside cholesterol.

So, Where Does Omega-3 Come In?

This is where EPA and DHA come into the picture.

EPA and DHA are the two types of omega-3 most commonly found in fish and fish oil supplements.

Research has consistently looked at how these fatty acids affect triglyceride levels.

The results are encouraging: studies have found that EPA and DHA can reduce triglycerides.

A review summarized by the National Center for Complementary and Integrative Health found that EPA and DHA reduced triglycerides by around 15% on average across the studies examined.

However, that doesn't mean every omega-3 supplement will have exactly the same effect.

Does Fish Oil Lower Triglycerides?

It can help lower triglycerides, but the amount and type of omega-3 matter.

Not every "fish oil" supplement is the same.

For example, two products might both contain 1,000 mg of fish oil, but one may contain considerably more EPA and DHA than the other.

That's why you shouldn't judge an omega-3 supplement based only on the total fish oil amount.

Instead, look at the label and check:

How much EPA?
How much DHA?

These numbers give you a much clearer idea of how much marine omega-3 you're actually getting.

EPA and DHA: What's the Difference?

You don't need to be a nutrition expert to understand the basics.

EPA

EPA stands for eicosapentaenoic acid.

It's found naturally in oily fish and seafood and has been widely studied in relation to cardiovascular health and triglycerides.

DHA

DHA stands for docosahexaenoic acid.

It's also found in oily fish and seafood. DHA is particularly well known for its important role in the brain and eyes, while also being studied for cardiovascular health.

Many fish oil supplements contain both EPA and DHA.

Can Omega-3 Replace Medication?

No.

This is especially important if you've been told that you have very high triglycerides.

Certain prescription omega-3 products are specifically used under medical supervision to manage very high triglyceride levels.

These products can contain much higher and more specific amounts of omega-3 than typical dietary supplements.

The NIH notes that prescription omega-3 products are different from regular dietary supplements in their formulation, regulation and intended use.

So if your triglycerides are high, talk to your healthcare professional rather than trying to manage the situation with an over-the-counter supplement alone.

What Can Affect Your Triglycerides?

Omega-3 is only one factor.

Your triglyceride levels can also be influenced by:

• Your overall diet
• Alcohol consumption
• Physical activity
• Body weight
• Blood sugar levels
• Genetics
• Certain medications
• Other health conditions

This is why a healthy approach to triglycerides usually involves more than taking a supplement.

Everyday Habits That Can Help

If you're trying to support healthy triglyceride levels, start with the basics.

Eat a balanced diet

Try to build meals around vegetables, fruit, whole grains, lean protein and healthy fats.

Include fish in your diet

Fatty fish such as salmon, sardines and mackerel provide natural EPA and DHA.

Stay active

Regular movement is an important part of overall cardiovascular and metabolic health.

Be mindful of alcohol

Alcohol can contribute to higher triglyceride levels in some people.

Keep track of your health

Regular blood tests can help you understand your triglyceride levels and whether your lifestyle changes are making a difference.

How to Choose an Omega-3 Supplement

If you're shopping for omega-3, here's a simple checklist.

Don't only look for:
"1,000 mg Fish Oil"

Also check for:

• EPA per serving
• DHA per serving
• Total omega-3
• Number of capsules per serving
• Other ingredients

The actual amount of EPA and DHA can vary significantly between products.

When Should You Talk to a Doctor?

If a blood test has shown that your triglycerides are high, it's worth discussing the result with a healthcare professional.

You should also ask for professional advice before taking higher amounts of omega-3 if you:

• Have a cardiovascular condition
• Take medication that affects blood clotting
• Have very high triglycerides
• Take other regular medications

The Bottom Line

Omega-3 has a well-established relationship with triglycerides, and research suggests that EPA and DHA can help reduce triglyceride levels.

But an omega-3 supplement isn't a replacement for a healthy diet or medical treatment.

If you're choosing a supplement, pay attention to the EPA and DHA amounts, not just the total fish oil number.

And if your triglycerides are already high, speak with a healthcare professional about the right approach for you.