Fish oil: what it does and what to expect

By Tom Francis·Updated 2026-09-03·2 sources·Editorial policy

The one claim

EPA and DHA contribute to the normal function of the heart, with the effect obtained at a daily intake of 250mg of combined EPA and DHA. Futuro Labs Omega 3 Fish Oil provides 180mg EPA and 120mg DHA per mini softgel, which is 300mg combined at one capsule for 17p a day.

The DHA claims for normal brain function and normal vision each require 250mg of DHA alone, which this and most standard strength products do not reach.

What it cannot claim

No joint claim, no inflammation claim, no soreness claim, no recovery claim and no performance claim exist for omega 3 at any dose. The category is marketed on all of them, which means each is being asserted without regulatory backing.

There is also no claim, evidence or responsible position connecting omega 3 to concussion or head injury in a collision sport.

The recognised effects

Fishy repeat, usually from taking it on an empty stomach or from oil that has oxidised. Mild digestive discomfort at higher intakes. Both are reduced by taking it with a meal and storing the tub away from heat and light.

The caution that matters is medication. Anyone on anticoagulant or antiplatelet medication, with a bleeding disorder, or coming up to surgery should raise omega 3 with a GP or pharmacist before starting.

The full version

• Omega 3 for rugby playersThe claims, the club diet problem and how to read a label.
• Why does fish oil make you burp?The causes and what actually reduces it.

Questions players ask

Sources

• EFSA register of nutrition and health claims
• Food supplements guidance, gov.uk