The consensus · Omega-3
Omega-3: what the experts actually agree on.
Fish oil is one of the most recommended supplements in longevity, and one of the most confusing. We went through 300+ expert interviews and talks and counted.
Recommended by 30 experts · 1 dissent · 3 with a financial interest
Those 30 say omega-3 matters for your healthspan. A 31st, a biologist who studies aging, rates it low and takes no supplements at all. How much, when and in what form are separate questions, so the counts below show who addressed each one. Experts who didn't mention a detail are left out of it. They aren't opposed.
The consensus at a glance
What they recommend, ranked by expert count.
- 1Take an omega-3 (EPA + DHA) supplementUsually because most people don't eat enough oil-rich fish
- 2Use the Omega-3 Index blood test as your yardstick6 explicitly say "get tested"
- 3Eat oil-rich fish or seafoodAt least twice a week is the most common target
- 4Buy qualityThird-party tested, fresh, a label you can trust
- 5Take 1 to 2g of omega-3 a dayCount the back of the label, not the capsule size on the front
- 6Pair it with vitamin DAnd strength training
- 7Vegans and vegetarians need a deliberate sourcePlants supply no EPA or DHA: eggs if you're vegetarian, algae oil if you're vegan
- 8Don't overdo itBe careful with very high doses
Each expert counts once per row. Green bars show experts out of 30; the ochre bar counts only the experts who gave a dose. Many benefit claims for omega-3 come from population studies that show a link, not proof of cause.
Where they split
We report the splits. We don't settle them.
Krill or fish oil?
One expert says krill is much better. A lipid specialist says every form is absorbed by the same route, so it hardly matters. Others land in between.
1g, 2g or 4g?
Five experts land on 1 to 2g a day. Two take or recommend higher amounts. Testing your index is how several settle it for themselves.
Plate or pill?
Some point to oil-rich fish. Others prefer purified supplements because of contaminants in fish.
DecKrill or fish? Mate, I want the one I'll actually take.
EliseAnd I want the one whose label adds up. We can both be right.
SLO & Steady: if omega-3 is your next habit, add it on its own and run it until you stop having to decide. Talk to your doctor before you start, and especially before going above 4 grams a day.
Start free
Put it on the fridge.
The free Omega-3 Quick Sheet is one printable page: the essentials, your numbers, a 4-week tracker and a test log.
Want all of it? Fish Oil, Figured Out is the full guide for $9, with who said what and all 46 sources linked.