Omega-3 Fatty Acids: Heart Health Essential
Discover how Omega-3 supplements support cardiovascular health and reduce inflammation.
Pharmacist's Note
Information below supports education and safer decision-making but does not replace one-on-one clinical advice.
Heart disease is one of the fastest-growing health concerns in Kenya, and diet plays a major role in prevention. Omega-3 fatty acids — particularly EPA and DHA found in oily fish — are among the best-studied nutrients for cardiovascular support. They help lower triglycerides, support healthy blood vessel function, and reduce inflammation throughout the body.
Food first: where to get Omega-3s
Oily fish such as sardines (omena), salmon, and mackerel are the richest sources of EPA and DHA. Plant sources like chia seeds, flaxseed, and walnuts provide ALA, which the body converts to EPA and DHA only in small amounts. If fish rarely appears on your plate, a fish-oil supplement can help bridge the gap.
Choosing a quality supplement
Check the label for the actual EPA and DHA content, not just the total fish-oil amount — a 1000 mg capsule may contain only 300 mg of combined EPA and DHA. A common daily range is 1000-2000 mg combined EPA and DHA, with clinician guidance for higher therapeutic doses. Store capsules away from heat and light, and take them with meals to reduce the fishy aftertaste.
Who should be careful
High-dose fish oil can slightly increase bleeding risk, so speak to a pharmacist first if you take blood thinners such as warfarin or aspirin, or if you have surgery planned. Pregnant women should choose purified products tested for heavy metals.
Our pharmacists at Sadima Pharmacy can check your current medicines for interactions and recommend a reputable Omega-3 brand that fits your budget.
Safety Reminder
Always check for interactions with your current medication and underlying conditions before starting a new supplement. Visit or message Sadima Pharmacy for personalized guidance.