# Does omega-3 help with ageing?

Source: https://www.healthnews24.co.za/answers/omega-3-for-heart-and-brain-ageing/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Omega-3 from oily fish is linked to healthier ageing, but supplements have a more mixed record: large trials in generally healthy older adults found no clear reduction in major cardiovascular events from about 1 g a day. Evidence is moderate and inconsistent. In South Africa, fish oil costs about R7–R11 per gram of EPA plus DHA; see a doctor if you take blood thinners.

Key facts:
- Large trials in generally healthy older adults (VITAL, 2019, about 1 g a day) found no significant reduction in major cardiovascular events overall.
- ISSN 2025: about 1.4 g a day of extra EPA plus DHA raises the omega-3 index from roughly 4.4% to 8%.
- Biolife Fish Oil costs about R7.22 per gram of EPA plus DHA (R195 for 90, Faithful to Nature, October 2026).
- High-dose fish oil may increase bleeding tendency with anticoagulants.
- The Australian Institute of Sport classes fish oil as Group B.

## Does omega-3 help with ageing?

Partly, and less than marketing suggests. EPA and DHA are built into cell membranes and affect inflammation, blood vessels and nerve cells. Eating oily fish regularly is associated with better outcomes, but when researchers test fish oil capsules in generally healthy older adults, results are **mixed**. The large VITAL trial (2019, more than 25 000 US adults), which used 1 g a day of omega-3, did not find a significant reduction in major cardiovascular events overall. Trials of omega-3 for preventing cognitive decline in healthy older adults have also been largely disappointing. Our evidence rating is **moderate but inconsistent**, and the Australian Institute of Sport places fish oil in Group B.

## Who might still benefit?

- People who eat little or no oily fish.
- People whose doctor has found high triglycerides and prescribes a specific dose (this is medical treatment, not a supplement decision).
- Active older adults looking at joint comfort or soreness, where results are inconsistent.

The ISSN's 2025 position stand notes about 1.4 g a day of extra EPA plus DHA is needed to raise the omega-3 index from roughly 4.4% to 8%, and that higher intakes are associated with lower cardiovascular risk in observational data. Observational data cannot prove cause.

## What should you eat first?

Two portions of oily fish a week (pilchards, sardines, mackerel, salmon trout, snoek) supply roughly 250–500 mg of EPA plus DHA a day on average. Tinned pilchards are among the cheapest options in South African supermarkets.

## What do fish oil capsules cost in South Africa?

Cost per gram of EPA plus DHA, from label amounts (October 2026, our calculation):

| Product | Price (retailer) | EPA + DHA per softgel | Per g EPA + DHA |
|---|---|---|---|
| Biolife Fish Oil 1000 mg, 90 | R195 (Faithful to Nature) | 300 mg | R7.22 |
| Now Ultra Omega 3, 90 | R516.75–R689 (Faithful to Nature) | 750 mg | R7.66 at the special |
| Dis-Chem Gold Omega 3 Supreme, 60 | R290 (Dis-Chem Living Fit) | 600 mg | R8.06 |
| Dis-Chem Gold Omega 3 Salmon Oil+, 90 | R190 (Dis-Chem Living Fit) | 200 mg | R10.55 |

Cheaper per softgel is not cheaper per gram: the Salmon Oil+ softgel is inexpensive but low in EPA plus DHA. Nordic Naturals Ultimate Omega and Biomax do not state EPA and DHA amounts on the pages we read, so we cannot rank them. Compare more in our [omega-3 comparison](/best/best-omega-3-south-africa/) and read [how much omega-3 should I take](/answers/how-much-omega-3-should-i-take/).

## What are the risks?

Omega-3 is generally safe, with fishy burps and stomach upset the main issues. **High doses may increase bleeding tendency**, so tell your doctor if you take warfarin or other anticoagulants or aspirin, or before surgery. Meta-analyses have also linked doses above about 1 g a day with a small increase in atrial fibrillation risk in some trials, so do not self-prescribe high doses. Check for fish allergy; algae oil is the plant-based alternative. See [fish oil vs krill oil vs algae oil](/answers/fish-oil-vs-krill-oil-vs-algae-oil/).

## When should you see a doctor?

Speak to a doctor before starting fish oil if you take blood thinners, have kidney disease, have a heart rhythm problem, or have had recent surgery. Do not use it in place of prescribed heart medicines. For more, see [supplement-drug interactions](/answers/supplement-drug-interactions-for-older-adults-south-africa/). This is general information, not personal medical advice.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biolife Fish Oil 1000 mg 90 softgels | 90 softgels | R195 (Faithful to Nature, 2026-10) | 45 | R4.33 | not stated |
| Now Foods Ultra Omega 3 90 softgels | 90 softgels | R516.75-R689 (special vs regular) (Faithful to Nature, 2026-10) | 90 | R5.74 | not stated |
| Dis-Chem Gold Omega 3 Supreme 60 softgels | 60 softgels | R290 (Dis-Chem Living Fit, 2026-10) | 30 | R9.67 | not stated |
| Dis-Chem Gold Omega 3 Salmon Oil+ 1000 mg 90 softgels | 90 softgels | R190 (Dis-Chem Living Fit, 2026-10) | 36 | R5.28 | not stated |

## Sources

- [Jäger et al. 2025, ISSN Position Stand: long-chain omega-3 polyunsaturated fatty acids (JISSN 22:2441775)](https://pmc.ncbi.nlm.nih.gov/articles/PMC11737053/)
- [Australian Institute of Sport Supplement Framework: Group B](https://www.ausport.gov.au/ais/nutrition/supplements/group_b)
- [NIHR Evidence (2019): one gram a day of omega-3 supplements does not reduce the risk of cancer or cardiovascular disease (VITAL trial)](https://evidence.nihr.ac.uk/alert/one-gram-a-day-of-omega-3-supplements-does-not-reduce-the-risk-of-cancer-or-cardiovascular-disease/)