Capsules vs. whole fish—what really gives you the omega‑3 edge?
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Fish oil supplements lower triglycerides and may reduce stroke risk.
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Look for 300 mg EPA + DHA per capsule for clinical efficacy.
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Choose molecularly distilled brands to avoid heavy‑metal contamination.
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Plant‑based algal oil offers a vegan DHA/EPA alternative.
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Supplements complement but don’t replace whole‑food omega‑3 benefits.
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Consistency matters—take daily for at least 8–12 weeks to see changes.
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