Omega-3 Fish Oil: Do Canadians Actually Need It?
Fish-oil sales quadrupled in Canada over the last decade. The research is more modest than the marketing. Here is when it actually helps.
Medically reviewed by Dr. Sarah Mitchell, ND
Naturopathic doctor, Vancouver BC
Written by UnityLife Admin
Updated April 2026 · Reviewed March 2026
Omega-3 fatty acids EPA and DHA are essential fats most Canadians underconsume. The question isn’t whether we need them — it’s whether a supplement is better than eating more fish.
What the research supports
Cardiovascular: modest reductions in triglycerides at 2–4 g/day; small benefit for heart-failure patients. Mood: emerging but inconsistent evidence for adjunctive use in depression, with effect tied to EPA >> DHA. Inflammation: moderate evidence in inflammatory conditions like RA.
How much, from what
If you eat 2+ servings of fatty fish (salmon, sardines, mackerel) a week, you likely don’t need a supplement. Otherwise, 1–2 g/day of EPA+DHA is the typical adult dose.
How to buy well in Canada
Look for NPN-certified Canadian brands. Check the EPA/DHA dose (not just “fish oil”). Store in the fridge after opening — rancid oil is worse than no supplement.
The bottom line
Eat Canadian-caught salmon, sardines or mackerel twice a week. If you can’t, a 1–2 g/day EPA+DHA supplement is reasonable. Most people don’t need both.
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The bottom line
Eat Canadian-caught salmon, sardines or mackerel twice a week. If you can’t, a 1–2 g/day EPA+DHA supplement is reasonable. Most people don’t need both.
Frequently asked questions
Algae oil works for vegans but costs roughly 3× as much for equivalent EPA+DHA.
Sources & further reading
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