Wednesday – Omega-3s: Small Capsules, Big Benefits 

You’ve probably heard of fish oil, but do omega-3 supplements really matter? In short: yes. EPA and DHA, the active forms of omega-3s found in fish oil, play critical roles in reducing inflammation, supporting heart health, improving joint function, and even aiding cognition. 

The science: Meta-analyses consistently show omega-3s lower triglycerides and support cardiovascular health. There’s also evidence they reduce exercise-induced muscle soreness and support joint mobility — a win for athletes and active individuals. 

How much: 

• Aim for 1–2 grams per day of combined EPA/DHA. 

• Look for products that are third-party tested for purity (no heavy metals). 

Food first: Fatty fish like salmon, sardines, or mackerel are excellent sources. Supplements help when intake is low or inconsistent. 

Takeaway: Omega-3s are one of the few supplements where nearly everyone can benefit — especially if your diet lacks regular oily fish.