What Happens to Your Cholesterol When You Take Omega-3 Supplements Every Day

Omega-3 fatty acid supplements are often taken to support heart health by affecting cholesterol and triglycerides (types of fats in the blood). If you regularly consume omega-3s, you may see your triglyceride levels drop and your “good” high-density lipoprotein (HDL) cholesterol increase.

Omega-3 fatty acids slightly increase your “good” HDL cholesterol. HDL binds cholesterol in your blood and moves it to your liver. The liver then removes cholesterol from your body.

Having high HDL levels can reduce your risk of heart disease. The mechanism by which omega-3 fatty acids increase HDL is not well understood. However, it likely improves HDL by reducing triglycerides, which may make HDL levels healthier overall.

Studies have shown that omega-3 fatty acids do not change or lower “bad” low-density lipoprotein (LDL) cholesterol. Most of your body’s cholesterol is made up of LDL, and high LDL increases your risk of heart disease.

HDL levels below 40 mg/dL and LDL levels above 130 mg/dL are often used as thresholds indicating increased risk of heart disease. Depending on your levels, diet, and other medications you take, a doctor may recommend certain supplements and prescription medications to reduce your risk of heart disease.

Triglycerides are a type of fat (lipid) found in your blood. Your body uses triglycerides to produce energy as needed.

A normal triglyceride level is less than 150 milligrams per deciliter (mg/dL). Triglyceride levels above 150 mg/dL can increase your risk of heart and blood diseases.

Omega-3 fatty acid supplements have been shown to reduce triglyceride levels:

• Omega-3 fatty acid supplements may be recommended if your triglyceride levels are consistently above 150 mg/dL.
• Taking doses of more than 2 grams per day appears to reduce triglycerides by 15 to 30 percent in people at high risk of heart disease.
• Studies have shown that high doses (more than 2 grams) are more likely to reduce triglyceride levels if taken for at least eight weeks.

How omega-3 fatty acids lower triglyceride levels is not well understood. This is probably because omega-3 fatty acids cause the liver to create fewer fats and triglycerides. The supplement also helps your body remove excess fat from your blood that is not used as energy.

Omega-3 fatty acid supplements are available as an over-the-counter (OTC) supplement. Over-the-counter products typically contain about 1,000 milligrams of fish oil and a varying amount of omega-3 fatty acids. Higher concentrations of omega-3 fish oil may also be prescribed by your healthcare professional.

Some studies have shown that getting omega-3 fatty acids from your diet has a more significant effect than taking a supplement. If you don’t want to take supplements, consider adding more fish to your diet.

Omega-3 fatty acids are found naturally in:

• Oily fish (like salmon, tuna, and sardines)
• Fish oils
• Certain vegetable oils (flax, soy, canola)
• Chia Seeds
• Nut

Talk to a healthcare professional about your heart health risks and whether an omega-3 supplement is right for you. They may also recommend diet and lifestyle changes to reduce your risks.