Key Takeaways
- Omega-3s (EPA and DHA) support heart, brain, joint, and eye health by influencing cell membranes, inflammation, and signaling pathways throughout the body. (10)
- You may notice some effects, like skin health, brain function, or joint comfort, within a few weeks. But some people, like those with a healthy omega-3 status, might not feel much at all.
- How quickly omega-3 “works” also depends on the dose, form (supplements cannot replace healthy foods) (19), how your body responds, and how regularly you take it.
- If you want to supplement, always choose a high-purity, high-bioavailability product (like our Omega-3 algae-based supplement) and take it daily with food.
When it comes to supplements, many people think they’re going to work like prescription medication.
You’ll start taking something, and it’s going to work its magic in one to two hours, or at least within a few days.
But the hard truth is that most supplements don’t work like that. They’re not the magic pill that’s going to fix your issue miraculously.
You may notice minor potential benefits for comfort and inflammation, healthy skin, energy, or digestion when you start to take a specific supplement.
Still, for a supplement to actually “work,” it's going to take patience and consistency. Omega-3s are just one piece of a bigger picture that includes diet based on whole foods, quality recovery, and a health-conscious lifestyle.
That said, some supplements may work faster than others.
We’ve talked a lot about what omega-3 fatty acids are and where you can find them, so let’s do a quick refresher on the possible health benefits of omega-3s, specifically EPA and DHA, and why they might be something you take daily in the form of a high-quality omega-3 supplement.
Why You Need Omega-3 Fatty Acids
Omega-3s are essential for a whole host of bodily functions — starting from the earliest age.
- DHA is crucial during pregnancy for fetal brain and eye development in the third trimester and in the first 18 months of life. (16, 17)
- Omega-3s are just as important for general health in adulthood, but omega-3 status differs from person to ferson, so they don't work the same for everyone.
For example, someone eating fish regularly and having a normal range of omega-3s in their blood might not see as much of a difference from supplementation as someone with a low dietary omega-3 intake.
In general, food should always be your foundation because it provides far more than just omega-3s. Supplements can be a smart add-on when your diet needs extra support. (18)
1. Heart Health
Omega-3 fatty acids are an essential nutrient for maintaining heart health. Omega-3s are polyunsaturated fats, which are considered healthy fats. They have been shown to play an important role in cardiovascular function because of their ability to alter cholesterol levels and ratios. (1, 10)
EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic Acid) may also alter the synthesis and release of pro-inflammatory compounds, which may reduce inflammatory levels in the cardiovascular system, as well as promote the release of nitric oxide from endothelial cells, helping to increase blood flow. (2, 3)
Omega-3 fatty acids also help support the maintenance of healthy blood pressure levels as part of normal cardiovascular function.
They are not medications though, and studies so far haven't found reliable evidence that omega-3 supplements can actually reduce the risk of heart disease.
2. Brain Health
The brain largely consists of fat, meaning that to keep it healthy, it needs fat—and 10-20% of that is from DHA, an omega-3 fatty acid. (12)
There’s a good amount of evidence that points towards the benefit of EPA on mood, and DHA maintaining brain health and cognitive function, and playing a supportive role in neurodegenerative disorders.
Combined, they also help to improve working memory, immediate verbal memory, and delayed recall memory. (4)
Support for mood stability, focus, mental clarity, and memory tends to work gradually and mildly, often over several months of consistent omega-3 intake.
3. Inflammation
EPA and DHA are anti-inflammatories that act to alleviate oxidative stress and inflammation in the body. One of their potential health benefits is promoting joint health and supporting those struggling with minor aches and joint pain.
Omega-3s do this by decreasing markers of inflammation like PGE2, leukotrienes, thromboxane, prostacyclin CRP, TNF α, IL-6, and IL-1—all markers of inflammation.
They also promote higher levels of endogenous antioxidant enzymes such as catalase, glutathione peroxidase, and superoxide dismutase, which help to reduce oxidative stress. (5)
Not only that, but reducing inflammation plays a role in keeping your cardiovascular system healthy because excess inflammation can damage blood vessels. It therefore only makes sense to ensure optimal intake of crucial omegas for overall wellness.
4. Mood
A deficiency of PUFAs has been associated with the development of brain disorders, including anxiety and depression. (13)
This may be due to their involvement in anti-inflammatory activity, as well as helping to maintain membrane integrity and fluidity.
Other research suggests they influence the PUFAs-derived endocannabinoid system and the hypothalamic–pituitary–adrenal axis, both of which are involved in mood regulation. (6, 7, 14)
How Long Do They Take To “Work”?
As a general rule, omega-3s take at least 2-4 weeks to work.
You may notice subtle benefits, like improvements in digestion, skin, mood, or general comfort, within 2–8 weeks of consistent omega-3 supplementation. Deeper support for joints or triglyceride levels might take 2-6 months because the lipids need time to build up in cells.
For most people who already get enough omega-3s through their diet, though, supplements may not make much difference.
Why Your Timeline Might not Match Your Friend's
The time it takes for a specific supplement to work is going to depend on what that supplement is and its potency. It’s also about what you’re looking for that supplement to do.
For example, suppose you’re struggling with chronically high inflammation and supplementing omega-3 fatty acids daily.
In that case, it might take longer to help than for someone that’s taking an omega-3 for acute inflammation.
It's good to know:
Many people combine omega-3 supplementation with other foundational nutrients like vitamin D for broader health support. Additionally, taking omegas with a meal containing healthy fats can boost their absorption.
ALA vs EPA & DHA: Why Omega-3 Source Matters
Supplements of omega-3 that are mostly ALA-based (alpha linolenic acid) are not as effective in terms of increasing serum levels of omega-3s.
That’s because a large proportion of dietary ALA is oxidized and used for energy due to the limited conversion of ALA to EPA and DHA.
As such, ALA doesn’t appear to cause a significant accumulation of long-chain omega-3 fatty acids in plasma. (8)
Studies do support the notion; however, that EPA and DHA supplements can increase blood plasma levels of EPA and DHA.
Omega-3 Dosage, Absorption Speed, and Blood Saturation
However, plasma phospholipid concentrations increase in a dose-dependent manner.
High-dose supplementation has been shown to increase plasma levels to reach equilibrium within one month and were maintained throughout the supplementation period. (8)
A 2023 placebo-controlled trial involving athletes found that:
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Omega-3 levels in red blood cell membranes tend to stabilize within roughly 8–15 weeks.
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The timeline depends on dose, baseline status, and consistency of intake.
(15) -
For some, it might take anywhere from 8-20 weeks (2-5 months) for omega-3 blood levels to plateau.
What’s interesting to note is that plasma EPA concentrations decrease much more rapidly once supplementation has stopped.
EPA vs DHA: Differences in Absorption and Retention
In one specific study, participants were given 1g capsules of omega-3 fatty acids for 18 weeks. Plasma accumulation of EPA appeared to reach near maximal at six weeks.
In contrast, DHA took much longer and reached peak concentrations at 18 weeks, suggesting DHA takes longer to elicit an effect, but also longer to return to baseline concentrations after supplementation has been stopped. (9)
Why Higher-Potency Omega-3 Supplements Might Work Faster
Because plasma and red blood cell concentration of EPA and DHA respond to dietary intake of these fatty acids, it’s reasonable to expect that a higher potency supplement will elicit effects much more quickly than a low-dose, low-potency supplement.
Our #1 Recommended Omega-3 Supplement
Performance Lab Omega 3 is a premium EPA and DHA supplement supplying 990 mg of omega-3 fatty acids per 3 softgel serving.
It is sourced directly from algae to deliver a clean, safe, and effective alternative to taking fish oil or krill oil.
It supplies a clinically-backed, precise dose, is untainted by toxins and pollutants, and doesn't have a fishy taste or smell.
References
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- SC Dyall. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015; 7: 52.
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- Y Liao, B Xie, H Zhang, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019 Aug; 9(190).
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- F Marangoni, MT Angeli, S Colli, S Eligin,E Tremoli, CR Sirtori, C Galli. Changes of n-3 and n-6 fatty acids in plasma and circulating cells of normal subjects, after prolonged administration of 20:5 (EPA) and 22:6 (DHA) ethyl esters and prolonged washout. Biochim Biophys Acta. 1993 Dec; 1210(1): 55-62.
- Djuricic I, Calder PC. N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health - Updated Review of Mechanisms and Clinical Outcomes. Curr Atheroscler Rep. 2025 Nov 17; 27(1): 116. doi: 10.1007/s11883-025-01363-2.
- Wei BZ, Li L, Dong CW, Tan CC, et al. The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies. Am J Clin Nutr. 2023 Jun; 117(6): 1096-1109. doi: 10.1016/j.ajcnut.2023.04.001.
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- Serrano M, Saumell-Esnaola M, Ocerin G, et al. Omega-3 Fatty Acids Mitigate Long-Lasting Disruption of the Endocannabinoid System in the Adult Mouse Hippocampus Following Adolescent Binge Drinking. Int J Mol Sci. 2025 Jun 9; 26(12): 5507. doi: 10.3390/ijms26125507.
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