A serving of raw salmon, an open brown bottle of omega-3 capsules, and a black spoon filled with capsules arranged on a rustic wooden surface, representing dietary and supplement sources of EPA and DHA.

11 Myths About Omega-3 Fish Oil Supplements

January 07, 2022 Ballstad NO Staff Account

Omega-3 fish oil is one of the most popular dietary supplements in the U.S., yet it's also one of the most misunderstood. Despite growing public interest, misinformation about its sources, dosing, and freshness persists. Let’s clear up 11 of the most common myths surrounding omega-3 fish oil.

Myth #1: All Omega-3s Are Created Equal

Omega-3s are a family of fatty acids, but only EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — found in marine sources like fish — deliver the full health benefits. ALA (alpha-linolenic acid), found in walnuts, flax, and chia seeds, is not equivalent. The body can convert only a tiny fraction of ALA into EPA and DHA, making fatty fish or fish oil supplements the most reliable sources.

Myth #2: Eating Fish Is the Best (and Only) Way

Eating fatty fish like salmon is beneficial, but over 95% of Americans fall short of recommended omega-3 intake. Even frequent fish eaters may not get enough if they’re eating low-EPA/DHA options like shrimp or tilapia, or farmed fish with reduced nutritional quality. Supplements help bridge this gap.

Myth #3: Any Omega-3 Dose Is Beneficial

Omega-3s work in a dose-dependent manner. Research shows most health benefits begin at doses of at least 2,000 mg of EPA and DHA combined per day. Lower doses may not produce measurable effects, especially when trying to offset high dietary intake of pro-inflammatory omega-6s.

Myth #4: Fish Oil Should Smell and Taste Fishy

Fresh fish oil should not smell or taste fishy. A fishy odor indicates oxidation — the oil has gone rancid. Rancid oils can be toxic and pro-inflammatory. Always break open a capsule and check smell and taste when you first purchase a supplement.

Myth #5: Freezing Fish Oil Prevents Fishy Burps

Freezing only masks the problem. If your fish oil smells fishy before freezing, it’s already oxidized. Freezing may delay further degradation but will not reverse oxidation. Always test freshness before freezing.

Myth #6: Expiration Dates Guarantee Freshness

Fish oil freshness depends on storage, not the printed expiration date. Oxygen exposure causes oxidation over time, even in sealed capsules. Fresh oils stored airtight and frozen can last a year, but always verify freshness with smell and taste.

Myth #7: Meeting Industry Standards Means It’s Fresh

Industry-set peroxide value (PV) limits for fish oil oxidation are often too high for consumer tolerance. Truly fresh fish oil typically has a PV under 2.0 mEq/kg, while industry standards allow up to 5.0 mEq/kg — the level at which oil already smells fishy.

Myth #8: Concentrated Fish Oils Are Better

Concentrated oils deliver higher EPA/DHA doses, but may lack the full spectrum of fatty acids found in natural fish oil. Additionally, some concentrated forms like ethyl esters are not safe for infants or pregnant women and may reduce bioavailability.

Myth #9: Cloudy Fish Oil Means It’s Poor Quality

Cloudiness in the freezer is normal for natural, full-spectrum oils. It results from the mix of fatty acids solidifying at different temperatures — not poor quality.

Myth #10: EPA- or DHA-Only Supplements Are Superior

While EPA and DHA have unique roles, nature always pairs them. Research shows they work synergistically. Isolating one over the other may miss important benefits that come from their combined action.

Myth #11: Omega-3 Benefits Are Too Good to Be True

Omega-3s are essential for cell membrane structure, inflammation regulation, gene expression, and even microbiome health. Their wide-ranging effects are well documented in thousands of studies — they really are that powerful.