Your fish oil supplement might not be doing what you think it is. Not because omega-3 doesn't work. But somewhere between the label and your bloodstream, things get lost. The supplement industry has trained people to trust big numbers and bold claims without asking important questions like: how much of this is your body actually using?
What's printed on the front of the bottle doesn't reflect what your body gets from it. From confusing dosage claims to misunderstandings around EPA and DHA benefits, there are several myths that continue to shape how people choose fish oil omega-3 supplements. Before you take your next capsule, here are seven fish oil myths worth leaving behind.
Myth 1: More Fish Oil Always Means Better Results
Most fish oil supplements lead with big numbers on the front label, 1000mg, 1500mg, even 2000mg. It's easy to assume that more fish oil automatically means better results.
But that number reflects the total oil in one capsule, not the amount of active omega-3 your body gets. EPA and DHA, the fatty acids associated with most omega-3 benefits, account for only a portion of that figure (1). And not all of it is efficiently utilised by the body.
A small, well-formulated supplement can deliver more value than a large dose that your body struggles to use.
Myth 2: All Fish Oil Gets Absorbed by Your Body
People assume that once they swallow a fish oil capsule, their bodies absorb and use it all. In reality, that's not the case.
A significant portion of omega-3 in standard fish oil supplements may never be efficiently utilised by the body. Factors such as formulation quality, particle size, molecular form (triglyceride vs. ethyl ester), and nutrient delivery influence how much EPA and DHA actually reach where it needs to go (2).
This is where formulation matters. Some fish oil omega 3 supplements are designed primarily around large dosage claims, while others focus on helping the body better process and absorb those nutrients. After all, the benefits of EPA and DHA only matter if your body can actually use them.
Myth 3: Fish Oil is Only Good for Your Heart
Ask anyone why they take fish oil, and "heart health" is what most of them will say. And yes, fish oil for heart health is well-supported by research. But the benefits of EPA and DHA extend far beyond the cardiovascular system.
DHA plays an important role in brain function, focus, and long-term cognitive wellness, while EPA helps support inflammation balance, recovery, and long-term joint mobility (3). Together, they also influence vision, skin health, and everyday well-being.
Your heart may be the reason you started taking omega-3. But it's only one part of the story.
Myth 4: Plant-Based Omega-3 Works Just as Well as Fish Oil
Flaxseeds, chia seeds, and walnuts all contain omega-3 in the form of ALA. But for your body to actually use ALA, it has to convert it into EPA and DHA first.
That conversion rate is surprisingly low - typically less than 10% for EPA and substantially less for DHA, meaning most of it never becomes the active omega-3 your heart, brain, and recovery actually run on (4). Fish oil omega-3 skips that conversion entirely and hence EPA and DHA arrive ready to be used.
Myth 5: Fishy Burps Mean the Supplement Is Working
Recurring fishy burps aren't a normal part of the process; they're a clear sign your body is struggling to absorb the nutrients.
Fishy burps are often a sign of oxidation or poor absorption (5). When fish oil isn't processed efficiently by the body, it lingers in the digestive system far longer than it should.
A well-formulated fish oil omega-3 supplement shouldn't leave behind an unpleasant aftertaste after every dose. While some accept it as a standard side effect, discomfort should be a choice and it's usually a side effect of poor formulation.
Myth 6: Fish Oil Is Only for People With Health Conditions
Fish oil is often treated like a supplement you only need later in life. People wait for a reason, a diagnosis, a doctor's advice, a health scare, before they start taking fish oil omega-3. But EPA and DHA are essential fats your body needs every single day, whether or not something is visibly wrong.
Brain function, recovery, inflammation balance, and vision aren't condition-specific concerns. They're daily ones. With modern diets falling short of omega-3 intake, the gap is more common than most people realise (6).
Myth 7: Fish Oil and Vitamin D3 Shouldn't Be Taken Together
This myth ignores the fact that both omega-3 and vitamin D3 are fat-soluble nutrients, which means they're commonly paired together in supplements. Fish oil with vitamin D3 formulations are designed to support convenience and consistent intake as part of a daily routine.
In fact, dietary fats help support vitamin D3 absorption, making the combination practical (7). What matters more is the quality, purity, and formulation of the supplement itself.
The Truth About Fish Oil Supplements
The myths around fish oil don't exist because omega-3 doesn't work. They exist because the supplement industry built a language around quantity, bigger numbers, bolder claims, without asking a more important question: how much of it does the body actually use?
Not all fish oil omega-3 supplements are created equal. Formulation, freshness, and EPA and DHA delivery are what determine whether a supplement truly works or simply looks convincing on the shelf.
At Spunge, every formulation starts with one question: how much of this will your body actually absorb?
Because what your body uses is what truly matters.
Bibliography
- National Institutes of Health. Omega-3 Fatty Acids [Internet]. Nih.gov. 2023. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- Dyerberg J, Madsen P, Møller JM, Aardestrup I, Schmidt EB. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essent Fatty Acids. 2010;83(3):137–141.
- Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition [Internet]. 2012 Jan 5;3(1):1–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/
- Plourde M, Cunnane SC. Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements. Applied Physiology, Nutrition, and Metabolism. 2007 Aug 1;32(4):619–34. Available from: https://pubmed.ncbi.nlm.nih.gov/17622276/
- Cameron-Smith D, Albert BB, Cutfield WS. Fishing for answers: is oxidation of fish oil supplements a problem? Journal of Nutritional Science [Internet]. 2015 Nov 23;4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681158/
- Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal [Internet]. 2014 Apr 2;13:31. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/
- Silva MC, Furlanetto TW. Intestinal absorption of vitamin D: a systematic review. Nutrition Reviews. 2017 Aug 17;76(1):60–76.
