Can Omega-3s Really Protect Your Heart? Here’s What the Research Says

When it comes to heart health, omega-3 fatty acids often get a lot of attention. They’re naturally found in fatty fish like salmon, sardines, and mackerel, and many people also take them as a supplement. But do omega-3s actually prevent heart disease? One of the largest and most important studies to answer this question was the VITAL trial, funded by the National Institutes of Health. This study followed nearly 26,000 adults across the U.S. who were age 50 and older and had no history of heart disease, stroke, or cancer. Participants were randomly assigned to take either a daily omega-3 supplement (1 gram per day) or a placebo, and researchers tracked them for about five years.

What did the study find?

Overall, taking omega-3s did not significantly reduce the combined risk of major cardiovascular events (like heart attack, stroke, or dying from heart disease). But here’s where it gets interesting:

• People who took omega-3s had a 28% lower risk of heart attack compared to placebo.
• The benefits were even greater in certain groups:
  • 40% lower risk in people who rarely ate fish.
  • 44% lower risk in people with two or more heart risk factors (like high blood pressure, diabetes, or smoking).
  • 77% lower risk in African American participants. Researchers believe genetics, diet, and lifestyle may explain why some groups benefit more than others.

What does this mean for you?

Omega-3 supplements may not be a “one-size-fits-all” solution for preventing heart disease, but they could be especially helpful if you:

• Don’t eat fish regularly
• Have multiple risk factors for heart disease
• Are African American Of course, supplements are just one piece of the puzzle. A heart-healthy lifestyle, including a balanced diet, regular exercise, not smoking, and managing blood pressure and cholesterol, remains the foundation of prevention.

The VITAL trial showed that omega-3s might not protect everyone from heart disease across the board, but they can lower the risk of heart attack in specific groups of people. If you’re considering omega-3 supplements, talk with your doctor about whether they’re a good option for you based on your diet and risk factors.

Reference Manson JE, Cook NR, Lee I-M, et al; VITAL Investigators. Marine omega-3 fatty acids and prevention of vascular disease and cancer. N Engl J Med. 2019;380(1):23-32. doi:10.1056/NEJMoa1811403.