Cardiologist Reveals the Essential Omega-3 Supplement for Heart Health

You may still hear your parents or grandparents in your head telling you to “take your vitamins.” It turns out, it was good advice then—and it is now. Vitamins play a vital role in heart health, and you may need to supplement if you don’t get enough of something.

“Vitamins can be water-soluble—hydrophilic—and fat-soluble—lipophilic, and they affect several pathways that affect our normal cell function,” Dr. Christina S. Reuss, MD, HonorHealth cardiologist and physician director for the HonorHealth Heart Care’s Women’s Heart Health Program, tells Parade. “Importantly, when there is a lack of vitamins, the problems in the cardiovascular system are subtle at first and then become a problem over time.”

For instance, lipophilic vitamins (A, D and E) and hydrophilic vitamins (B1, B2, B5, B6, B12 and C) play a role in hardening the arteries (a risk for high cholesterol), blood pressure, heart rhythm and heart strength. When we don’t get enough of certain vitamins, we’re at risk for high cholesterol, hypertension, irregular heart rhythm and heart failure.

“Additionally, vitamins help control some of the stress that happens on a day-to-day basis caused by aging cells or cell damage from oxidation, a complicated process where inflammation results in free radical formation,” Dr. Reuss says.

Doctors often recommend a food-first approach to diet, and Dr. Reuss does, too. But the American diet is also…complicated. She points out that many of us don’t get enough fruits and vegetables daily, for instance.

“It should be no surprise that obesity, diabetes and heart disease seem to be unavoidable,” she explains. “In fact, most complications and deaths from heart disease and type 2 diabetes can be traced to not taking in enough proper ‘micronutrients.'”

Dr. Reuss knows that good nutrition is a building block for heart health, which is why she’s revealing the one supplement she takes.

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‘I’m a Cardiologist, and This Is the One Supplement I Actually Take for Heart Health’ 

“For heart health, I am a believer in the addition of Omega-3 polyunsaturated fatty acids (PUFAs),” Dr. Reuss says.

She has long been a follower of the Mediterranean diet. This eating pattern prioritizes fruits, vegetables, plant-based and lean protein (like chicken and beans) and healthy fats (like walnuts and salmon). Research consistently shows the Mediterranean diet can lower your risk for heart disease, so it’s no wonder Dr. Reuss still follows it. However, she initially ate fish as part of that diet but began eating a more vegetarian diet in 2024.

“Sadly, I found it harder to find sustainably sourced fish that was nutrient-dense and turned to plant sources of protein,” she shares. “Omega-3s are still important, and that is why I supplement.”

Indeed, people who consumed omega-3 fatty acids were less likely to experience cardiovascular complications (including death) in a 2021 study.

“There are three types of omega-3s: ALA, EPA and DHA—they only differ by the number of carbon atoms,” she explains. “These are a key component to a heart-healthy diet.”

Fatty fish is a great source of omega-3s, which is why the American Heart Association suggests that most people eat at least two servings of seafood, such as salmon, weekly. If that’s not possible, it’s reasonable to supplement, Dr. Reuss says. Over-the-counter supplements usually contain all three types of omega-3s in a single pill or gummy. Still, she doesn’t turn to supplements ASAP and daily, either.

“Just because we think we need a vitamin or a nutrient doesn’t mean we should necessarily take it,” she notes. “However, I use the approach to add a supplement for the food items I did not get enough of in 24 hours. My philosophy has always been to use vegetables, fruits, nuts and legumes, such as beans, lentils and soybeans, to find the most nutrition.”

Related: Dietitians Are Begging People to Stop Pairing This Common Supplement With Magnesium

The Importance of a Food-First Approach

A food-first approach is still preferable, Dr. Reuss emphasizes. “Because it is still better to eat Omega-3s in food, the primary food source would be fish,” she says.

Salmon has the highest EPA content per serving. Other great sources of omega-3s are:

Some people should avoid omega-3s, such as those with shellfish or iodine allergies. Dr. Reuss says they may benefit from supplements made from algae or vegan Omega-3, but it’s best to speak with your doctor first. She adds that people who are pregnant, thinking of getting pregnant or on a blood thinner should also talk to their healthcare team.

A holistic approach to diet is still best for heart health. No single nutrient or supplement will protect you from cardiovascular disease. She says that the largest portion of your plate should consist of vegetables. Then, you’ll want to add a healthy protein, such as:

Plant-based protein (like chickpeas)

Dr. Reuss suggests opting for whole-grain carbohydrates and a small portion of fiber-rich fruit, like kiwis or apples.

Lastly, extra virgin olive oil, avocado oil and canola oil should replace butter, palm oil and other high-fat and trans-fat oils, she advises.

Related: The Medication Millions of People Take Every Day Could Deplete a Key Nutrient, Doctors Warn

How To Choose a Supplement for Heart Health

It’s easy to purchase a supplement, but Dr. Reuss says it’s important to have a better idea of what you’re taking and how to take it. Here’s how she shops for supplements.

1. She always looks at third-party testing

Dr. Reuss calls this one a “must” because of the gap in FDA oversight on supplements. “You want to know what you are buying is safe and is what is supposed to be in the bottle,” she says. “Manufacturers are not legally required to prove a health claim, but third-party testing organizations test the purity and quality as an independent verification of the safety of nutritional supplements. Look for a product that has been tested and paid for the label.”

Common third-party testing programs include:

National Sanitation Foundation International (NSF)

2. She buys one month at a time

It’s natural to want to buy a supplement in bulk to prevent gaps in use. But Dr. Reuss doesn’t recommend it.

“You might find there is a side effect, such as loose stools or belching [with] a fishy taste, and you need to change the way you are taking this,” she notes. “Maybe you take it with food, early in the day.”

3. She looks for a formulation that’s sustainable over time

Don’t like to swallow large pills? 

“Find small ones and take them throughout the day,” Dr. Reuss says. “If you prefer chewable gummies, these exist or even emulsions with lemon or orange flavor that make your supplement a joy to take. Either way, this should not be a chore. It is to add something of value to your life.” 

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Related: Here’s Exactly What Happens to Your Cholesterol When You Eat Walnuts

Sources:

Antioxidant Supplementation in Cardiovascular Prevention∗ : New Challenges in the Face of New Evidence. JACC.

Long-term impact of mediterranean diet on cardiovascular disease prevention: A systematic review and meta-analysis of randomized controlled trials. Cardiology.

Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. eClinicalMedicine.

This story was originally published by Parade on Jun 30, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.