Why your fish oil supplement might be doing nothing

Most people pop a fish oil capsule daily for years, and their omega ratio doesn't budge. Here's why.

Reason 1: The dose is too low

Most pharmacy fish oil contains 200–400 mg of EPA + DHA per capsule. Studies that show meaningful ratio shift use 1500–3000 mg/day. To match that, you'd need 5–8 capsules daily of typical brands.

Most people take one. Then they conclude "fish oil doesn't work."

Reason 2: The oil might already be oxidised

Omega-3 oxidises fast. Fish oil sitting on a pharmacy shelf at room temperature for months is often partially rancid by the time you swallow it. Oxidised fats deliver different biological behaviour than fresh ones — and in some studies, the opposite of what you wanted.

You usually can't tell. Capsules hide the smell. The cheap test: bite one. If it tastes truly fishy or bitter, it's gone off.

Reason 3: You're still loading omega-6 faster than the supplement can offset

Even a perfect supplement can't keep up with 30 g of seed oil from a fried meal. The denominator (omega-6) keeps rising. The supplement is rowing against the current.

What actually moves the number

• Higher dose — 1500–3000 mg EPA + DHA per day, ideally adjusted to body weight
• Quality with a TOTOX or oxidation report — reputable brands publish this
• Reduce omega-6 intake at the same time — this is the bigger lever
• Measure — so you actually know whether it's working

If you've been taking fish oil for years and never tested whether it's doing anything — what would change if you actually checked?