EPA and DHA, the marine omega-3 fatty acids, contribute to normal heart function – this approved health claim applies from a daily intake of 250 mg EPA and DHA. Both are essential: the body cannot produce enough of them on its own. DHA is also a key building block of cell membranes.
If any single nutrient deserves to keep coming up in discussions about the heart, it's marine omega-3 fatty acids. The reason is unusually clear: unlike most trend ingredients, there's an officially approved claim behind this one – and it's more precise than most people think.
Answered directly: EPA and DHA contribute to the normal function of the heart – this health claim applies from a daily intake of 250 mg EPA and DHA. It's about supporting normal heart function, not about "lowering" values or treating conditions. This exact honesty is what makes omega-3 credible.
What EPA and DHA actually are in the body
Omega-3 fatty acids are essential: your body can't produce enough of them on its own, so you need to get them through your diet. The two most important long-chain forms are:
- EPA (eicosapentaenoic acid) – a starting material for the body's own signaling molecules (eicosanoids).
- DHA (docosahexaenoic acid) – a key structural component of cell membranes, especially in brain and retinal tissue.
Both are building blocks in the membranes of every single cell and influence their fluidity. This is well-established textbook knowledge and the framework behind the approved claims. Incidentally, DHA has two claims of its own: it contributes to the maintenance of normal brain function and normal vision (each from 250 mg DHA/day).
The heart claim, explained precisely
The statement "EPA and DHA contribute to the normal function of the heart" is a functional claim. It means: these fatty acids are part of what a normally functioning heart needs. The condition is a daily amount of 250 mg EPA/DHA combined. Anything beyond that – such as claims about blood pressure, blood lipids, or heart disease – would not be permitted, and we deliberately don't make such promises.
How much – and from which source?
250 mg EPA/DHA is the claim threshold; many people aim for somewhat more to ensure adequate intake. The key point: what matters is the EPA/DHA content, not the total amount of "fish oil."
| Source | Characteristics | For whom |
|---|---|---|
| Fatty saltwater fish (salmon, herring, mackerel) | rich in EPA/DHA; 1–2 servings/week provide a lot | anyone who eats fish regularly |
| Fish oil capsules/oil | concentrated, can be standardized to EPA/DHA | fish-averse eaters, targeted supplementation |
| Algae oil | purely plant-based EPA/DHA source | vegans, vegetarians |
| Flaxseed oil, walnuts (ALA) | contain only the precursor ALA | complementary, but not an EPA/DHA substitute |
A common misunderstanding: plant-based ALA from flaxseed oil is only converted into EPA/DHA by the body to a small extent, which is why it's not an equivalent substitute. If you don't eat fish, the most sensible way to cover your EPA/DHA needs is via algae oil. Read more in Flaxseed Oil vs. Fish Oil, Fish Oil vs. Algae Oil, and Omega-3: How Much per Day.
What research looks at in omega-3
Hardly any nutrient is researched as intensively as marine omega-3 fatty acids. Science examines their role in cell membranes, in fat metabolism, and as a starting material for signaling molecules. Their function as essential membrane building blocks is well established and forms the basis of the approved claims. Beyond that approved framework, we deliberately draw no further conclusions – that builds trust and is professionally accurate. Incidentally, you can assess your personal supply status via the omega-3 index.
Quality: what really matters with omega-3
With oils, quality matters more than with almost any other supplement. Look for:
- Declared EPA/DHA content per serving – not just "total fish oil."
- Freshness – a low oxidation value (TOTOX) prevents a rancid taste.
- Purity – tested for heavy metals and other contaminants.
- Tolerability – if you want to avoid a fishy taste, find tips in Omega-3 Without the Fishy Taste.
More on this in Recognizing Omega-3 Quality and – on timing – in Omega-3: When to Take It. Undecided? Our omega-3 buying guide can help.
Why so many people specifically reach for omega-3
The reason lies in modern eating habits: people who rarely eat fatty saltwater fish – which applies to many – often take in only small amounts of EPA and DHA. At the same time, typical everyday food provides plenty of omega-6 fatty acids from vegetable oils and processed products. Many people therefore pay conscious attention to their omega-3 intake, to reliably reach the 250 mg mark for the heart claim. If you want to know whether supplementing makes sense for your own situation, find an honest assessment in Omega-3: Who It Makes Sense For.
Timing, tolerability, and smart combinations
A few practical points make taking omega-3 more pleasant and more effective:
- With a meal: as a fat, omega-3 is best absorbed together with a meal that contains fat. Details in Omega-3: When to Take It.
- Avoiding fishy burps: fresh, high-quality oils and taking them with food reduce fishy aftertaste – see Omega-3 Without the Fishy Taste.
- Combining with vitamin D: both are fat-soluble and pair well together – more in Omega-3 and Vitamin D Together and Omega-3 and Vitamin E.
EPA or DHA – what matters most?
Whether an oil contains more EPA or more DHA depends on its source and processing. For the heart claim, what counts is the combined total of EPA and DHA. DHA additionally has its own claims for brain function and vision. How the ratio plays out is explained in the EPA/DHA ratio explained. The question of fish oil or krill oil is also one of the most common ones – and depends mainly on tolerability and budget.
Honestly assessed & safety
The role of EPA/DHA in normal heart function is approved and well founded. Not permitted – and not something we claim – would be statements that omega-3 treats heart disease or "lowers" blood lipids. An important safety note: if you take blood-thinning medication or have surgery coming up, please check with a doctor before taking higher amounts of omega-3, and never stop medication on your own.
Matching products from Scheunengut
You'll find matching omega-3 oils and capsules – including vegan algae oil – in the categories Algae and Heart & Circulation. All oils are lab-tested, checked for purity, and made in Germany. Which form and dose suit you depends on your diet – when in doubt, check with a doctor.
Frequently Asked Questions (FAQ)
How much omega-3 per day for the heart?
The approved health claim "EPA and DHA contribute to the normal function of the heart" applies from 250 mg EPA and DHA per day. What matters is the EPA/DHA content, not the total amount of fish oil. Many people aim for somewhat more to ensure adequate intake; if you take blood thinners, please check higher amounts with a doctor.
Is algae oil just as good as fish oil for the heart?
Yes, algae oil provides the same marine fatty acids EPA and DHA, just from a purely plant-based source – fish originally get their omega-3 from algae too. For vegans and vegetarians, algae oil is the natural source for reaching the 250 mg needed for the heart claim.
Is flaxseed oil enough for the heart's omega-3 needs?
Flaxseed oil provides only the plant-based precursor ALA, which the body converts into EPA and DHA only to a small extent. The heart claim counts EPA and DHA directly – so flaxseed oil is not an equivalent substitute. Fatty saltwater fish, fish oil, or algae oil are better choices.
How can I recognize a good omega-3 oil?
By a clearly declared EPA/DHA content per serving, by freshness (a low oxidation or TOTOX value), by tested purity for heavy metals, and by gentle production. A label saying only "total fish oil" isn't enough – what matters is the actual EPA/DHA share.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- EFSA assesses safety of long-chain omega-3 fatty acids — EFSA (European Food Safety Authority), 2012
- Fat, Essential Fatty Acids (Reference Values) — DGE – German Nutrition Society
- Omega-3 Fatty Acid Supplements May Increase the Risk of Atrial Fibrillation in Heart Patients — BfR – German Federal Institute for Risk Assessment, 2023
- Are Omega-3 Fatty Acid Capsules a Worthwhile Supplement? — Verbraucherzentrale, 2026
- Is Algae Oil a Plant-Based Alternative for Omega-3 Fatty Acids? — Verbraucherzentrale
