Evidence-based·Last reviewed May 31, 2026·How we grade evidence

Omega-3 fatty acids

Fatty-acidPolyunsaturated

Omega-3s (EPA + DHA) reliably lower triglycerides and modestly help mild-to-moderate depression with EPA-predominant blends. For cardiovascular prevention in healthy adults, big RCTs (VITAL, STRENGTH) were null; high-dose pure EPA (icosapent ethyl) in REDUCE-IT showed real benefit only in high-risk statin-treated patients with elevated triglycerides. Don't conflate those populations.

Quick decision guide

May help most

Adults with high triglycerides; people not eating two servings of fatty fish per week; pregnancy (DHA for fetal brain development); EPA-predominant adjunct for depression.

Common dosing range

1–2 g/day combined EPA+DHA for general supplementation; 4 g/day prescription strength for hypertriglyceridemia.

When to expect effects

Triglycerides drop in 4–8 weeks; depression effects emerge over 6–12 weeks; CV events measured over years.

Watch out for

Doesn't prevent cardiovascular events in low-risk healthy adults. Doses ≥3 g/day may cause atrial fibrillation in susceptible people.

Evidence snapshot

Triglyceride loweringStrong
CV events in high-risk statin-treated (pure EPA)Moderate (REDUCE-IT)
Major depression (EPA-predominant adjunct)Moderate
CV prevention in low-risk healthy adultsLow (null trials)
Dry eye diseaseLow (mixed)
Rheumatoid arthritis symptomsModerate

What is it

Omega-3 fatty acids are polyunsaturated fatty acids whose first double bond lies three carbons from the methyl terminus. The principal members are alpha-linolenic acid (ALA, 18:3n-3) from plants and the marine long-chain forms EPA (20:5n-3) and DHA (22:6n-3), which serve as substrates for resolvin/protectin lipid mediators and structural roles in neuronal membranes.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

Your triglycerides are above 200 mg/dL and your clinician wants a non-statin lowering strategy
You're a statin-treated adult with established CVD or diabetes + risk factors AND triglycerides 135–499 mg/dL — REDUCE-IT-style pure EPA at 4 g/day shows real benefit (cardiologist call)
You eat less than 2 servings of fatty fish per week and want baseline EPA+DHA coverage at 500–1,000 mg/day
You have major depressive disorder and want an evidence-based adjunct to standard treatment — choose EPA-predominant (≥60% EPA) at 1–2 g/day
You're pregnant or breastfeeding and not eating fish — DHA at ~200–300 mg/day supports fetal/infant brain development
You have rheumatoid arthritis and want to reduce NSAID use — 2.7+ g/day EPA+DHA has modest benefit on stiffness and pain

Probably skip if…

You're a healthy adult hoping daily fish oil will prevent heart attacks — VITAL and STRENGTH said no
You're a healthy adult hoping it will prevent cancer — VITAL said no
You already eat fatty fish (salmon, mackerel, sardines) 2+ times per week and have normal triglycerides — you're already getting what supplementation provides
You have a history of atrial fibrillation — doses ≥3 g/day have a clear AF signal
You're hoping for general anti-inflammatory or 'wellness' benefit — the evidence is much weaker than the marketing suggests
You're taking it for cognitive decline prevention — trials in mild cognitive impairment and Alzheimer's have been negative

Evidence at a glance

High triglycerides (hypertriglyceridemia)

Strong Evidence
Effect
≈10–15% TG reduction at 2 g/day; ≈25–30% at 4 g/day in moderate-to-severe hypertriglyceridemia
Best fit
Adults with triglycerides >200 mg/dL, especially >500 mg/dL where pancreatitis risk matters
Time
4–8 weeks for full TG reduction

Cardiovascular events in high-risk statin-treated patients (pure EPA)

Good Evidence
Effect
25% relative reduction in major CV events at 4 g/day pure EPA (REDUCE-IT); null at 4 g/day mixed EPA+DHA (STRENGTH)
Best fit
Statin-treated adults with CVD or diabetes + risk factors AND triglycerides 135–499 mg/dL — match the REDUCE-IT profile
Time
Trials measured 4–5 year event rates

Major depressive disorder (adjunct)

Good Evidence
Effect
Small-to-moderate symptom improvement (SMD ≈0.28) with EPA-predominant blends; DHA-predominant no effect
Best fit
Adults with diagnosed major depression on standard antidepressant therapy who want an evidence-based adjunct
Time
6–12 weeks in most trials

Rheumatoid arthritis symptoms

Good Evidence
Effect
Modest reduction in pain VAS, morning stiffness duration, and NSAID use over ≥12 weeks
Best fit
Adults with RA on DMARDs who want to reduce NSAID-related GI/renal/cardiovascular exposure
Time
≥12 weeks

Cardiovascular prevention in low-risk healthy adults

Mixed Evidence
Effect
No reduction in major CV composite at 1 g/day (VITAL); Cochrane RR for CV mortality ≈0.92, not significant
Best fit
None for this purpose — low-risk adults don't get measurable CV benefit
Time
5+ years of VITAL showed no major composite benefit

Dry eye disease

Mixed Evidence
Effect
No difference vs olive oil placebo in OSDI score at 12 months
Best fit
Limited — DREAM cools enthusiasm for omega-3 in established dry eye
Time
Not seen at 12 months

Evidence for 6 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

High triglycerides (hypertriglyceridemia)

Supplement benefit
Strong Evidence

EPA and DHA reduce plasma triglycerides by inhibiting hepatic VLDL secretion and increasing peripheral clearance. The effect is dose-dependent and reliable across decades of trials: ~25–30% reduction at 4 g/day combined EPA+DHA in people with triglycerides >500 mg/dL, smaller (10–15%) reductions at 2–3 g/day in moderate hypertriglyceridemia. FDA-approved prescription products (icosapent ethyl 4 g/day, omega-3-acid ethyl esters 4 g/day) are indicated for triglycerides ≥500 mg/dL. The Cochrane review confirms TG reduction even where CV-event benefit is uncertain.

Effect size
≈10–15% TG reduction at 2 g/day; ≈25–30% at 4 g/day in moderate-to-severe hypertriglyceridemia
Time to effect
4–8 weeks for full TG reduction
Best fit
Adults with triglycerides >200 mg/dL, especially >500 mg/dL where pancreatitis risk matters
Less likely
Adults with already-normal triglycerides — no further metabolic benefit

Bottom line: The most robust omega-3 benefit. Prescription strength (4 g/day) for TGs >500; 1–2 g/day OTC for milder elevations.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Health Professional Fact SheetAbdelhamid et al., 2020 (Cochrane) — Cochrane Database of Systematic Reviews

Cardiovascular events in high-risk statin-treated patients (pure EPA)

Disease adjunct
Good Evidence

REDUCE-IT randomised 8,179 statin-treated adults with elevated triglycerides (135–499 mg/dL) plus established CVD or diabetes + risk factors to 4 g/day icosapent ethyl (pure EPA) or mineral oil placebo. The primary composite (CV death, MI, stroke, revascularization, unstable angina) was reduced 25% (HR 0.75). The companion STRENGTH trial used 4 g/day of mixed EPA+DHA carboxylic acid in a similar population vs corn oil placebo and was completely null (HR 0.99) — the discrepancy is unresolved (placebo choice, EPA vs DHA differences, both). Outside this specific high-risk + on-statin + elevated-TG profile, omega-3 trials for CV prevention have been null (VITAL, ASCEND, OMEMI).

Effect size
25% relative reduction in major CV events at 4 g/day pure EPA (REDUCE-IT); null at 4 g/day mixed EPA+DHA (STRENGTH)
Time to effect
Trials measured 4–5 year event rates
Best fit
Statin-treated adults with CVD or diabetes + risk factors AND triglycerides 135–499 mg/dL — match the REDUCE-IT profile
Less likely
Healthy primary-prevention adults; people with already-normal triglycerides on statins

Bottom line: Real benefit for the narrow REDUCE-IT phenotype with prescription pure EPA. Don't extrapolate to healthy adults or to OTC fish-oil products.

Evidence is mixed

REDUCE-IT (positive, pure EPA, mineral oil placebo) and STRENGTH (null, EPA+DHA, corn oil placebo) reached opposite conclusions in similar populations. The unresolved questions: did mineral oil placebo artificially worsen REDUCE-IT controls, or does pure EPA at high dose have a genuine advantage over EPA+DHA mixtures?

SourceBhatt et al., 2019 (REDUCE-IT) — New England Journal of Medicine· conflictingNicholls et al., 2020 (STRENGTH) — JAMA· conflicting
SourceBhatt et al., 2019 (REDUCE-IT) — New England Journal of MedicineNicholls et al., 2020 (STRENGTH) — JAMAAbdelhamid et al., 2020 (Cochrane) — Cochrane Database of Systematic Reviews

Major depressive disorder (adjunct)

Disease adjunct
Good Evidence

Meta-analyses of EPA-predominant omega-3 (≥60% EPA, typically 1–2 g/day) show modest but consistent improvement in depressive symptoms vs placebo (SMD ≈0.28). DHA-predominant blends have no significant effect. The benefit appears greatest as adjunct to standard antidepressants rather than monotherapy, and in clinically depressed (vs subclinical) populations. The 2019 Liao meta-analysis is the most cited recent synthesis.

Effect size
Small-to-moderate symptom improvement (SMD ≈0.28) with EPA-predominant blends; DHA-predominant no effect
Time to effect
6–12 weeks in most trials
Best fit
Adults with diagnosed major depression on standard antidepressant therapy who want an evidence-based adjunct
Less likely
Adults with subclinical low mood seeking a stand-alone treatment; people choosing DHA-predominant products

Bottom line: Reasonable adjunct for major depression — make sure the product is ≥60% EPA and dosed at 1–2 g/day.

SourceLiao et al., 2019 — Translational Psychiatry

Rheumatoid arthritis symptoms

Disease adjunct
Good Evidence

Meta-analyses of small RCTs show that fish-oil supplementation at ≥2.7 g/day EPA+DHA reduces patient-reported joint pain, morning stiffness duration, and NSAID consumption in RA. Effect sizes are modest and emerge slowly (3+ months). Omega-3s don't replace DMARDs and don't appear to alter disease progression on imaging.

Effect size
Modest reduction in pain VAS, morning stiffness duration, and NSAID use over ≥12 weeks
Time to effect
≥12 weeks
Best fit
Adults with RA on DMARDs who want to reduce NSAID-related GI/renal/cardiovascular exposure
Less likely
People with osteoarthritis (mechanical joint disease) — different mechanism, weaker evidence

Bottom line: Useful adjunct for RA pain and NSAID-sparing. Not a substitute for DMARDs.

SourceGoldberg et al., 2007 — Pain

Cardiovascular prevention in low-risk healthy adults

Supplement benefit
Mixed Evidence

VITAL randomised 25,871 generally healthy US adults to 1 g/day EPA+DHA or placebo and found no reduction in the composite of major CV events or in invasive cancer. ASCEND (diabetes), OMEMI (post-MI), and the Cochrane 2020 review of 86 RCTs all reach similar null conclusions for low-dose omega-3 in primary prevention. The MI signal in VITAL secondary analysis is real but the absolute effect is small (~3 fewer MIs per 1,000 over 5 years).

Effect size
No reduction in major CV composite at 1 g/day (VITAL); Cochrane RR for CV mortality ≈0.92, not significant
Time to effect
5+ years of VITAL showed no major composite benefit
Best fit
None for this purpose — low-risk adults don't get measurable CV benefit
Less likely
Healthy adults seeking heart-disease prevention

Bottom line: Don't take low-dose fish oil to prevent heart attacks if you're a low-risk adult. The evidence is genuinely null.

SourceManson et al., 2019 (VITAL) — New England Journal of MedicineAbdelhamid et al., 2020 (Cochrane) — Cochrane Database of Systematic Reviews

Dry eye disease

Supplement benefit
Mixed Evidence

The DREAM trial (n=535) randomised moderate-to-severe dry eye patients to 3 g/day fish-derived omega-3 vs olive oil placebo for 12 months and found no improvement in symptoms or objective signs. Earlier smaller trials were positive; the larger high-quality DREAM trial dominates current evidence.

Effect size
No difference vs olive oil placebo in OSDI score at 12 months
Time to effect
Not seen at 12 months
Best fit
Limited — DREAM cools enthusiasm for omega-3 in established dry eye
Less likely
Patients with moderate-to-severe dry eye expecting symptom relief from supplementation

Bottom line: DREAM was the definitive test and it was negative. Don't rely on fish oil for dry eye.

SourceDREAM Study Group, 2018 — New England Journal of Medicine

How to take it

1. Typical dose
• 500–1,000 mg/day combined EPA+DHA for general baseline supplementation (matches ~2 servings of fatty fish per week) • 1–2 g/day EPA-predominant (≥60% EPA) for major depression adjunct • 2–4 g/day EPA+DHA for moderate hypertriglyceridemia or RA symptom relief • 4 g/day prescription pure EPA (icosapent ethyl) for the REDUCE-IT cardiology profile • 200–300 mg/day DHA for pregnancy/lactation when not eating fish
2. Higher studied dose
FDA-approved prescription products at 4 g/day for hypertriglyceridemia ≥500 mg/dL. Above 3 g/day, watch for atrial fibrillation signal — multiple recent meta-analyses found increased AF risk at higher doses.
3. Timing
Take with a meal containing fat — omega-3 absorption is 3–6× higher with dietary fat than on an empty stomach. The largest fat-containing meal of the day works best. Splitting helps reduce fish burps.
4. With food
With food, ideally a meal containing fat (eggs, avocado, nuts, oil-dressed salad, fatty fish).
5. Split dosing
Split doses ≥1.5 g/day across two meals to reduce GI upset and fish reflux. Single-dose evening fine at typical 500–1,000 mg.
6. How long to try
For triglyceride lowering or depression, give 8–12 weeks before assessing effect. For general dietary coverage, treat it as ongoing — no need to cycle off.

What to track

Triglycerides at baseline and 8–12 weeks if that's your reason for taking it
Depression severity (PHQ-9 or similar) at baseline and 8–12 weeks if used as antidepressant adjunct
Fish burps, reflux, or loose stools — usually solved by enteric-coated softgels or splitting doses
Heart palpitations or fluttering — possible early sign of AF, especially at doses ≥3 g/day
Easy bruising or prolonged bleeding from cuts — increased anticoagulant effect at high doses
Quality of the product (third-party purity certification for mercury/PCBs/oxidation)

Bottom line: Match the dose to the goal: 500–1,000 mg for dietary coverage, 2–4 g for triglycerides, 1–2 g EPA-predominant for depression. Take with a fatty meal. Stop and check with a clinician if you develop palpitations.

8 commercial forms

Compare the main delivery options and what they’re best suited for.

Fish oil — natural triglyceride (nTG)

Best absorbed

EPA and DHA in their natural triglyceride backbone, the form found in whole fish. Absorption is slightly higher than ethyl-ester products and oxidation is generally lower in modern processing. Most premium third-party-tested fish oils use this form.

Slightly better absorption than ethyl ester; the form in whole fish.

Fish oil — re-esterified triglyceride (rTG)

Concentrated

Concentrated fish oil that's been hydrolysed to ethyl esters, purified, then re-esterified back to triglycerides. Combines higher EPA+DHA per capsule with the better-absorbed TG form. Cost is intermediate between nTG and ethyl ester.

Combines high concentration with TG-form absorption advantage.

Fish oil — ethyl ester (EE)

Cheapest concentrated

The form most generic concentrated fish oils use and the form of prescription omega-3-acid ethyl esters (Lovaza). Absorption is somewhat lower than TG forms, especially on an empty stomach, but with a fatty meal the difference largely disappears. Most affordable per gram of EPA+DHA.

Slightly lower absorption than TG forms; significantly affected by fasted vs fed intake.

Icosapent ethyl (pure EPA)

Prescription

FDA-approved prescription pure EPA ethyl ester (Vascepa/Vazkepa). The form used in REDUCE-IT — the only omega-3 trial that has clearly shown CV-event reduction. Not interchangeable with OTC mixed fish oils. Requires prescription.

Highly purified EPA; the form with the strongest cardiology trial evidence at 4 g/day in the REDUCE-IT population.

Krill oil

Phospholipid-bound

Omega-3s bound to phospholipids (vs triglycerides in fish oil). Some absorption studies show modest pharmacokinetic advantages, but clinical-outcome trials don't show superiority. Typically much lower EPA+DHA per capsule (50–150 mg), requiring more capsules per day. Contains astaxanthin as natural antioxidant.

Phospholipid binding; modest absorption advantage but small per-capsule dose.

Algae oil

Vegan source

DHA (and increasingly EPA) produced from cultivated microalgae — the original source organisms before fish accumulate omega-3 by eating algae. Vegan-friendly; lower environmental impact; no fishy taste. Per-gram cost is higher than fish oil.

Comparable absorption to fish oil; ideal for vegans, vegetarians, fish-allergic.

Cod liver oil

Avoid for high-dose

Traditional source of omega-3 that also contains high amounts of vitamins A and D. Therapeutic omega-3 doses (≥2 g EPA+DHA) would deliver hypervitaminosis A. Reserve for low-dose general use; don't use as primary omega-3 source if dosing ≥1 g/day.

Standard fish-oil absorption but accompanied by high A+D content.

Flaxseed oil (ALA)

Plant-only

ALA (alpha-linolenic acid) — the plant omega-3. Converts to EPA at <10% efficiency and to DHA at <1% in humans. Adequate as the dietary baseline omega-3, but a poor substitute for fish oil if you need meaningful EPA/DHA tissue levels.

Very limited conversion to EPA/DHA; not a clinical substitute for fish/algae oil.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

fishy burpsfishy aftertastenauseaheartburnloose stoolsbad breath

Serious risks

Who should avoid it

Pregnancy & breastfeeding

Pregnancy ALA AI is 1.4 g/day; lactation 1.3 g/day. DHA is critical for fetal brain and retinal development; ≈200–300 mg/day DHA is the commonly cited target if not eating fish. Avoid high-mercury fish (shark, swordfish, king mackerel, tilefish) in pregnancy; salmon, sardines, anchovies, herring are safe choices. Omega-3 supplements at typical doses (≤2 g/day combined EPA+DHA) are considered safe in pregnancy. Don't exceed 3 g/day without obstetric guidance.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Health Professional Fact Sheet

Bottom line: Typical 1–2 g/day doses are safe for most adults. Above 3 g/day, watch for atrial fibrillation; stop a week before surgery; reconsider in AF or anticoagulant therapy.

Interactions

warfarinModerate

Omega-3 at high doses (≥3 g/day) potentiates warfarin's anticoagulant effect; INR monitoring needed when starting/stopping or changing dose substantially.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Consumer Fact Sheet
antiplatelet drugs (aspirin, clopidogrel)Minor

Additive antiplatelet effect at high omega-3 doses. Clinical significance is modest at typical fish-oil doses but worth noting at ≥3 g/day or with multiple antiplatelets.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Consumer Fact Sheet
antihypertensive drugsMinor

Omega-3 lowers BP modestly (3–5 mmHg systolic at high doses). Compounds with antihypertensives; monitor for orthostatic symptoms if you're already at the BP target.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Health Professional Fact Sheet
orlistatMinor

Fat-absorption blocker reduces omega-3 uptake. Take omega-3 at least 2 hours apart from orlistat.

SourceNIH Office of Dietary Supplements — Omega-3 Fatty Acids — Health Professional Fact Sheet
vitamin E (high-dose)Minor

Compounded antiplatelet effect. Keep total antioxidant-plus-omega-3 dosing modest if combining.

Food sources

Salmon, Atlantic farmed, cooked

Amount
3 oz (1,240 mg EPA+DHA)
%DV
—

Salmon, Atlantic wild, cooked

Amount
3 oz (1,220 mg EPA+DHA)
%DV
—

Herring, Atlantic, cooked

Amount
3 oz (1,710 mg EPA+DHA)
%DV
—

Sardines, canned in oil, drained

Amount
3 oz (840 mg EPA+DHA)
%DV
—

Mackerel, Atlantic, cooked

Amount
3 oz (1,020 mg EPA+DHA)
%DV
—

Anchovies, canned in oil, drained

Amount
1 oz (590 mg EPA+DHA)
%DV
—

Trout, rainbow farmed, cooked

Amount
3 oz (980 mg EPA+DHA)
%DV
—

Tuna, light, canned in water

Amount
3 oz (170 mg EPA+DHA)
%DV
—

Tuna, white (albacore), canned in water

Amount
3 oz (730 mg EPA+DHA)
%DV
—

Flaxseed oil

Amount
1 Tbsp (7,260 mg ALA)
%DV
—

Chia seeds

Amount
1 oz (5,060 mg ALA)
%DV
—

Walnuts, English

Amount
1 oz (2,570 mg ALA)
%DV
—

Flaxseeds, ground

Amount
1 Tbsp (1,600 mg ALA)
%DV
—

Canola oil

Amount
1 Tbsp (1,280 mg ALA)
%DV
—

Soybean oil

Amount
1 Tbsp (920 mg ALA)
%DV
—

Edamame, frozen, cooked

Amount
½ cup (280 mg ALA)
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

EPA and DHA listed separately in mg per serving — NOT just 'fish oil' total weight (1,000 mg fish oil ≠ 1,000 mg omega-3; usually 300–500 mg)
Total EPA + DHA per serving ≥500 mg (lower means you need more capsules per day)
EPA-predominant blends (≥60% EPA) if your goal is depression adjunct
DHA-rich or balanced blends for pregnancy/infant brain development
Triglyceride form (rTG) or natural triglyceride (nTG) — slightly better absorption than ethyl ester (EE) form
Third-party testing: IFOS, USP, NSF, or ConsumerLab — covers oxidation (TOTOX), mercury, PCBs, dioxins
Enteric-coated softgels if fish burps are a problem
Algae-derived omega-3 (EPA and/or DHA) if vegan, vegetarian, or fish-allergic
Pure EPA (icosapent ethyl) is prescription only (Vascepa) — for the REDUCE-IT cardiology indication

Be skeptical of…

'Boosts heart health' marketing on low-dose products for general wellness — VITAL and STRENGTH showed no benefit in healthy primary-prevention adults
Cognitive or brain-health claims for cognitive decline prevention — trials in MCI/Alzheimer's have been negative
'1,000 mg fish oil' on the front of the bottle without breaking out actual EPA + DHA mg
Krill oil marketed as 'more bioavailable' or 'superior' — bioavailability is modestly better in some studies, but clinical-outcome trials don't show advantage and krill products are typically much lower-dose per capsule
Cod liver oil for omega-3 — contains high vitamin A and D, easy to overdose vitamin A if taking enough cod liver oil for therapeutic omega-3 dose
Cheap fish-oil products without third-party testing — rancidity (oxidation) is common in older or poorly stored bottles and may have negative health effects

References by claim

High triglycerides (hypertriglyceridemia)

NIH Office of Dietary Supplements — Omega-3 Fatty Acids — Health Professional Fact Sheet (2024) link

Abdelhamid et al., 2020 (Cochrane) — Cochrane Database of Systematic Reviews (2020) link

Cardiovascular prevention in low-risk healthy adults

Manson et al., 2019 (VITAL) — New England Journal of Medicine (2019) link

Cardiovascular events in high-risk statin-treated patients (pure EPA)

Bhatt et al., 2019 (REDUCE-IT) — New England Journal of Medicine (2019) link

Nicholls et al., 2020 (STRENGTH) — JAMA (2020) link

Major depressive disorder (adjunct)

Liao et al., 2019 — Translational Psychiatry (2019) link

Dry eye disease

DREAM Study Group, 2018 — New England Journal of Medicine (2018) link

Rheumatoid arthritis symptoms

Goldberg et al., 2007 — Pain (2007) link

Safety

NIH Office of Dietary Supplements — Omega-3 Fatty Acids — Consumer Fact Sheet (2024) link

Other references

FDA qualified health claim — FDA — Letter regarding EPA/DHA and CHD (2019) link

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Evidence-based·Last reviewed May 31, 2026·Evidence current as of May 31, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.