What to Expect When You Start Taking an Omega-3 Supplement

According to the popular insurance aggregator platform, Policy Bazaar, heart disease-related claims have increased from 9% in 2020 to 20% in 2024. This sudden health crisis has pushed many Indians to prioritise preventive health measures, like turning into omega 3 supplement online options.  

Omega-3 fatty acids are important macro nutrients that offer multiple health benefits, including that of heart function, brain performance, joint and skin health. While they are naturally present in various fatty fish such as salmon, tuna, and mackerel, these foods are not widely consumed in most Indian households due to cost, availability, or vegetarian diet. 

Supplements provide a consistent, purified source of omega-3 without the risk of contaminants like mercury. However, starting them is not like taking a medicine that works instantly. Your body gradually absorbs these fats into cell membranes and tissues, with benefits appearing over weeks or months.  

This blog tells you what happens when you take omega-3 supplements regularly. 

What Science Says About Omega-3 Supplements vs Seafood 

Seafood is the richest natural source of omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). These fatty acids have been shown to help reduce triglycerides, balance healthy cholesterol levels, and regulate internal inflammation. 

Some of the benefits of seafood may result from people eating it in place of less healthful foods. When you choose fish over processed meats or fried foods, you are making a dietary swap that improves your overall nutrition profile. Research also shows that there’s evidence that people who eat seafood have generally healthier lifestyles. 

However, supplements offer distinct advantages over a fish diet, especially for Indian consumers. They provide concentrated, consistent omega-3 doses without concerns about mercury contamination, microplastics, industrial toxins, or freshness issues. For vegetarians or those with limited access to quality seafood, omega-3 supplements become a practical alternative. 

The key difference lies in bioavailability and concentration. While seafood provides omega-3s in their natural form, supplements can deliver higher doses in standardised amounts, making it easier to track your intake. 

What Happens When You Start Taking Omega-3 

Your body starts absorbing and using omega-3 fatty acids from the very first dose, gradually building their levels in cells and tissues. Here is what typically happens at different stages of supplementation. 

Within the First Few Days: 

• Your digestive system starts processing the omega-3 fatty acids. 

• The supplements begin breaking down in your stomach and small intestine 

• EPA and DHA enter your bloodstream and start circulating throughout your body 

• Some people might experience mild gastrointestinal effects like fishy burps or slight nausea if taking supplements on an empty stomach.  

Week 1-2: Initial Absorption Phase: 

• Over the next few days to weeks, omega-3 fatty acids pass through the cell membranes, particularly in the heart, brain, and other tissues 

• Your blood omega-3 levels begin to rise measurably 

• You may see a good improvement in sleep quality 

• Your skin may start appearing slightly more hydrated as omega-3s revitalise cell membrane function 

Weeks 2-4: You See Early: 

• Generally, you’d notice your mood is improving and a CRP level dropping  

• Joint stiffness may start coming down as omega-3s begin their anti-inflammatory work 

• Energy levels may start to stabilise as your body adapts to better cellular function 

• Women with bad PMS may also notice improvements 

Months 2-3: Major Health Changes: 

• Your body starts experiencing more substantial benefit, such as changes in lipid profile and cardiovascular health.  

• Blood pressure may be reduced by a few points in those with higher levels 

• Triglyceride and LDL levels typically start decreasing noticeably 

• Improvement in cognitive function becomes more apparent, including better focus and improved memory 

• Joint pain starts to reduce, while muscle strength and recovery improve 

Months 3-6: Peak Benefits: 

• Heart health markers show the most significant improvements during this phase 

• HDL (good cholesterol) levels often increase while LDL (bad cholesterol) decreases 

• Skin health improvements become more visible, with reduced dryness and inflammation 

• Those with dry eye syndrome may notice fewer infections or redness 

• While omega-3 is not a weight-loss supplement, it may improve fat metabolism and insulin sensitivity in some people 

Long-term Benefits (6+ Months): 

• Maximum cardiovascular protection develops with sustained and consistent use 

• Brain health benefits continue to progress, potentially reducing cognitive decline and age-related problems 

• Anti-inflammatory effects reach their peak, benefiting joint health 

• Vision and sight improve, reducing the risks of age-related eye conditions, like myopathy  

Remember that omega 3 vitamins for women work gradually. The timeline will vary between individuals based on their body weight, age, diet quality, existing health conditions, and dosage of the supplement. For example, people with higher baseline inflammation or blood pressure may notice the effects sooner than those with already healthy levels. 

Religiously taking your supplement at the right time and right interval is the most important factor in achieving results. 

The Takeaway 

Omega-3 supplements are the most effective alternative to a fatty fish diet. neuherbs, the leading omega-3 brand in India, has found that omega-3 fish oil supplements, when fortified with Vitamin D3 and Vitamin E, can create significant results in cholesterol balance, inflammation control, and overall metabolic health within three to four months.  

For Indians, neuherbs omega-3 capsules work best. Their supplements, which combine EPA, DHA, vitamin D3, and vitamin E, are particularly formulated with Indian lipid patterns and dietary habits in mind. 

Indians have higher baseline inflammation and LDL levels, and a lower fish oil diet compared to Western populations. In addition, neuherbs’ products are scientifically tested in a reputed third-party lab, FSSAI approved, and Clean-Label certified. It is also India’s first lemon-flavoured fish oil supplement brand that completely eliminates fishy burps and aftertastes.  

You can buy neuherbs omega-3 supplements online from their official website, Amazon, TATA 1mg, Nykaa, and Flipkart.  

However, make sure to get a comprehensive consultation from health experts for the right dosage and timeline. 

FAQs 

1. Can I take omega-3 supplements on an empty stomach?  

While omega-3 supplements can be consumed on an empty stomach, taking them with fat-containing meals improves absorption and reduces the risk of gastrointestinal side effects like fishy aftertaste or nausea.  

1. I have PCOS. Can I take omega-3 vitamins for women? 

Omega-3 fatty acids may improve insulin resistance and decrease TC, TG, and LDL-C by reducing triglycerides and chronic inflammation. This indirectly helps PCOS patients. However, do not start taking any supplement without expert consultation. 

1. Can omega-3 supplements interact with medications?  

Omega-3 supplements are generally safe but can interact with blood-thinning medications like warfarin. They may also enhance the effects of blood pressure medications. Always consult your healthcare provider before starting supplements if you take prescription medications. 

1. I am a vegetarian. Is there any plant-based Omega-3 supplement online? 

Yes, neuherbs’ flaxseed oil capsules is a recommended plant based omega-3 supplement. It contains 821mg of omega3-6-9, along with Vitamins D and E. You can find it on their website and leading marketplaces, like Amazon and Flipkart.  

1. How much omega-3 should I take daily?  

While the ideal dosage for a healthy adult without any concerns or health goals is 1gram of fish oil capsule and 340mg EPA and 260mg DHA (per day). However, your ideal dosage can only be determined after a health checkup or if you have any health goals. Ask neuherbs health professionals for more clarity.