NHS doctor urges 4 groups of people should be taking supplement (2025)

Dr Karan Rajan has urged four specific groups to start taking a specific supplement to ensure they are getting enough of the nutrient

An NHS doctor has recommended that four specific groups start taking a daily supplement to maintain their health. Without it, these individuals could be deficient in a crucial nutrient associated with heart and brain health.

Doctor Karan Rajan, speaking on the social media platform TikTok, highlighted the significance of omega-3 fatty acids. These polyunsaturated fats are vital for various bodily functions and offer numerous health benefits.

Omega-3 fatty acids play a crucial role in your cell membranes, providing structure and facilitating interactions between cells, especially in the eyes and brain. They are also essential in reducing your triglycerides - a type of fat present in the blood.

Since the body cannot produce omega-3 on its own, it needs to be obtained from your diet. However, this isn't always feasible, and supplements may be necessary.

Dr Rajan, more commonly known online as Dr Raj, clarified who might need these supplements. He stated: "Do you need omega-3 supplements? It depends.

"Getting your omega-3s from your diet is best, but unless you're eating at least two servings of oily fish per week, which I definitely am not, it's highly unlikely you're getting enough of your omega-3 fatty acid."

Salmon, mackerel, and sardines are all excellent sources of omega-3. He added: "It's worth noting, for example, that 170 grams of wild salmon, almost contains as much omega-3 as two times a thousand milligrams omega-3 fish oil capsules."

There are three main types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both found in fish, along with ALA (alpha-linolenic acid) from plants. Dr Raj said: "EPA and DHA do most of the heavy lifting when it comes to our health. And you can get large amounts in fatty fish and small amounts and eggs and dairy."

He pointed out that while ALA is available from plant sources like chia seeds or flaxseeds, the conversion rate to EPA and DHA is quite low. Dr Raj said: "ALA you can get from plants like chia seeds or flaxseeds, but only five to 10 per cent of this ALA is converted to EPA and less than one per cent is converted to DHA."

He then suggested that certain groups, including vegans, vegetarians, those who don't consume enough oily fish, and people with high triglyceride levels, should consider taking omega-3 supplements.

He also mentioned the importance of quality control in supplements: "If you have a history of cardiovascular issues, your omega-3 intake is worth monitoring." Moreover, he advised: "Make sure it's third-party tested. For example, the International Fish Oil Standards ensures purity and heavy metal testing.

You also want to see quoted a specific dose of DHA and EPA.

"Try and aim for 250 to 500 milligrams of DHA and EPA combined. And ensure it doesn't just say fish oil without the doses." Lastly, he cautioned about potential interactions with medications, especially blood thinners.

"If you're on other medications, check with your doctor because this can interact with other things, like blood thinners," Dr Raj said

According to Heart UK, the recommended daily intake of combined EPA and DHA for the average adult is approximately 500mg. This equates to a weekly serving of 140g of oily fish.

The benefits of omega-3 fatty acids are numerous, primarily supporting the health of the heart, brain, and eyes. They have anti-inflammatory properties, can lower triglyceride levels, and may even enhance mental health and cognitive function.

However, the NHS advises certain individuals to limit their oily fish consumption to no more than two portions per week:

• Girls
• Women who are planning a pregnancy or may have a child in the future
• Pregnant and breastfeeding women.

The NHS explains: "This is because pollutants found in oily fish may build up in the body and affect the future development of a baby in the womb." Holland & Barrett notes that some common signs of an omega-3 deficiency include dry skin, difficulty concentrating, joint pain, impaired brain function, weight gain, and vision problems.