Omega-3 Fish Oil: Benefits and Risks

HealthyLivingAfter60 Editorial Team

Reviewed by the HealthyLivingAfter60 Editorial Team

Updated 2026-04-16 7 min read

Omega-3 fatty acids are among the most popular supplements in the world. Often touted for their heart and brain benefits, fish oil has been the subject of thousands of studies. But do the supplements live up to the hype for adults over 60?

What Are Omega-3s?

Omega-3s are essential fats, meaning your body cannot make them; you must get them from your diet. The two most important types found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A third type, ALA, is found in plants like walnuts and flaxseeds, but the body must convert it to EPA and DHA—a highly inefficient process.

Expert Tip

"When reading a fish oil label, ignore the 'Total Fish Oil' number on the front. Turn the bottle over and look at the Supplement Facts to see the exact amounts of EPA and DHA. A high-quality supplement should have at least 500mg combined EPA/DHA per serving." — HealthyLivingAfter60 Editorial Team

Evidence-Based Benefits

Health Condition	What the Research Says	Evidence Rating
High Triglycerides	High doses of prescription-grade omega-3s effectively lower triglyceride levels.	Strong
Rheumatoid Arthritis	Can reduce joint stiffness and tenderness, allowing some to lower NSAID use.	Strong
Heart Attack Prevention	Mixed results. Eating actual fish is protective, but standard OTC supplements show minimal benefit for preventing first heart attacks.	Mixed
Cognitive Decline	May benefit those with mild cognitive impairment, but does not reverse Alzheimer's.	Mixed

Risks and Drug Interactions

While generally safe, fish oil is not for everyone:

Bleeding Risk: High doses can thin the blood. This is dangerous if you take blood thinners (like warfarin or Eliquis) or are scheduled for surgery.
Atrial Fibrillation: Recent studies suggest that high-dose omega-3 supplements may slightly increase the risk of developing atrial fibrillation (a type of irregular heartbeat).
Digestive Issues: "Fish burps," heartburn, and loose stools are common, especially with low-quality brands.

Common Mistakes to Avoid

❌ Buying rancid oil: Fish oil oxidizes quickly. If your capsules smell heavily of rotting fish, throw them away.
❌ Ignoring the source: Look for oils sourced from small, cold-water fish (anchovies, sardines) which contain fewer heavy metals than large fish.
❌ Taking on an empty stomach: Always take fish oil with a meal containing fat to improve absorption and prevent "fish burps."

Myth

Flaxseed oil is just as good as fish oil.

Fact

Flaxseed contains ALA. Your body converts less than 5% of ALA into the beneficial EPA and DHA. If you are vegan, look for Algae-based EPA/DHA supplements instead.

Bottom Line

Eating fatty fish 1-2 times a week is superior to taking supplements. However, if you don't eat fish, a high-quality Omega-3 supplement can help bridge the gap. Always consult your doctor if you are on blood thinners or have a history of atrial fibrillation.

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HealthyLivingAfter60 Editorial Team

Our editorial team creates evidence-based educational content focused on healthy aging, nutrition, exercise, chronic disease prevention, and wellness for adults over 60. Content is reviewed for accuracy and supported by trusted medical sources.