Researchers wanted to know if eating fish or taking omega-3 supplements actually works to improve heart health markers in young people. They studied 40 healthy adults aged 18-30 who didn’t eat much fish. Half ate two portions of fish per week while the other half didn’t, and separately, half took omega-3 supplement pills while the other half took fake pills. After 8 weeks, both eating fish and taking supplements increased important omega-3 levels in the blood by about 2%, which is good for heart health. The study supports current health recommendations that young adults should eat fish twice a week or take omega-3 supplements to protect their hearts.

The Quick Take

  • What they studied: Whether eating fish twice a week or taking omega-3 supplement pills can increase protective omega-3 levels in young people’s blood
  • Who participated: 40 healthy young adults between ages 18-30 who normally didn’t eat much fish and had low omega-3 levels in their blood
  • Key finding: Both eating two portions of fish per week and taking 700 mg omega-3 supplements daily increased omega-3 blood levels by about 2% after 8 weeks, which is statistically significant and meaningful for heart health
  • What it means for you: If you’re a young adult who doesn’t eat much fish, either eating fish twice weekly or taking an omega-3 supplement can help build up protective heart-healthy compounds in your blood. Both approaches work about equally well, so you can choose whichever fits your lifestyle better

The Research Details

This was a carefully designed experiment called a randomized controlled trial, which is considered one of the strongest types of research. The 40 young adults were randomly split into four groups: some ate fish and took real supplements, some ate fish and took fake pills, some didn’t eat fish but took real supplements, and some didn’t eat fish and took fake pills. This 2x2 design (two choices, two options each) let researchers see exactly what effect fish had, what effect supplements had, and whether they worked better together.

Participants followed their assigned eating plan for 8 weeks. Researchers measured their blood omega-3 levels before and after, plus checked their cholesterol and inflammation markers. The study was small but tightly controlled, meaning researchers could carefully track exactly what each person did and measure the results accurately.

This study design is important because it separates the effects of two different strategies (eating fish versus taking pills) at the same time. This is more efficient than doing two separate studies and helps answer a practical question: if you don’t like fish, can you get the same benefits from a pill? The randomization (random assignment to groups) helps ensure the results aren’t biased by people’s personal choices or preferences.

Strengths: The study used a randomized controlled design, which is the gold standard for testing whether something actually works. Researchers measured omega-3 levels directly in blood cells, which is an objective marker. The study was published in a respected nutrition journal. Limitations: The sample size was small (only 40 people), so results may not apply to everyone. All participants were young, healthy, and had low fish intake, so findings may differ for older adults or people with health conditions. The study only lasted 8 weeks, so we don’t know if benefits continue long-term.

What the Results Show

Both eating fish and taking omega-3 supplements significantly increased omega-3 levels in participants’ red blood cells. Specifically, eating two portions of fish per week increased the omega-3 index by 2.27%, while taking 700 mg of omega-3 supplements daily increased it by 2.03%. These increases were nearly identical, suggesting both approaches work equally well.

The study also looked at the specific omega-3 compounds EPA and DHA, which are the most important for heart health. Both fish consumption and supplements increased these compounds by about 2-3% in red blood cells. At the same time, both interventions reduced omega-6 fatty acids (a different type of fat) by about 2%, which helps create a healthier balance of fats in the blood.

Interestingly, neither eating fish nor taking supplements changed cholesterol levels or inflammation markers in this 8-week period. This suggests that the omega-3 benefits for heart health may work through mechanisms other than simply lowering cholesterol or reducing inflammation, or these changes may take longer than 8 weeks to appear.

The study found that both interventions produced similar improvements in the omega-3 index, suggesting that if someone dislikes fish or has difficulty accessing it, supplements provide an equivalent alternative. The ratio of omega-3 to omega-6 fatty acids improved with both approaches, which is considered important for overall health. No negative side effects were reported in either group during the 8-week study period.

This study supports existing UK dietary guidelines that recommend either eating two portions of fish per week or taking about 500 mg of omega-3 supplements daily. Previous research has shown that higher omega-3 levels are associated with lower heart disease risk, and this study demonstrates that both food and supplement approaches can achieve those higher levels. The findings align with international health recommendations from organizations like the American Heart Association, which also recommend fish or supplements for heart health.

The study only included 40 people, all of whom were young (18-30 years old), healthy, and had low fish intake. Results may not apply to older adults, people with existing heart disease, or those who already eat fish regularly. The study lasted only 8 weeks, so we don’t know if the benefits continue if people stick with fish or supplements for months or years. The study didn’t measure actual heart disease outcomes, only blood markers. Additionally, the supplement dose used (700 mg) was higher than the 500 mg recommended in guidelines, so results might differ at lower doses.

The Bottom Line

If you’re a young adult who doesn’t eat much fish, you can confidently choose either to eat two portions of fish per week (one oily fish like salmon, one white fish like cod) or take a daily omega-3 supplement of at least 500-700 mg. Both approaches appear equally effective at building up protective omega-3 levels in your blood. Choose whichever fits your lifestyle, budget, and preferences better. Confidence level: Moderate to High for young, healthy adults with low fish intake.

Young adults (18-30 years old) who eat little fish and want to improve their heart health should pay attention to these findings. People who dislike fish or are vegetarian may find supplements particularly helpful. However, if you already eat fish regularly, you may not need supplements. If you have existing heart disease, take blood thinners, or have other health conditions, talk to your doctor before starting supplements, as they may interact with medications.

The study showed changes in omega-3 blood levels within 8 weeks, which is relatively quick. However, the actual heart disease prevention benefits may take longer to develop. Most experts suggest giving dietary changes at least 8-12 weeks to see if they work for you, but the real protective effects likely build up over months and years of consistent omega-3 intake.

Want to Apply This Research?

  • Track weekly fish consumption (number of portions eaten) or daily supplement intake (yes/no for taking your omega-3 pill). Set a goal of 2 fish portions per week or daily supplement compliance, and log it in your app to monitor consistency over 8-12 weeks.
  • Choose one approach: either commit to eating fish twice weekly on specific days (like Tuesday and Friday dinners) or set a daily phone reminder to take your omega-3 supplement with breakfast. Start with whichever feels more sustainable for your lifestyle.
  • Track your choice weekly for at least 8-12 weeks to match the study timeline. Note any changes you observe (energy levels, mood, digestion). While you won’t see blood omega-3 changes without lab work, consistency with either approach should be your primary focus. Consider getting blood work done at 8-12 weeks if your doctor recommends it to verify improvements.

This research shows that fish and omega-3 supplements can increase omega-3 blood levels in young, healthy adults, but it does not prove they prevent heart disease. The study was small and short-term. If you have heart disease, take blood-thinning medications, are pregnant, or have other health conditions, consult your doctor before starting omega-3 supplements, as they may interact with medications or affect your health. This information is for educational purposes and should not replace medical advice from your healthcare provider. Always talk to a doctor before making major dietary changes or starting new supplements.