Omega 3 fats are probably the most studied compound, and they have many, many benefits.

I’ll once again turn towards my preferred source to list them out: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3.

In my personal experience, taking a supplement of omega 3 has helped me fight anxiety along with working out, of course. I can’t really speak to the heart benefits because it’s not something you can really see. If you have anxiety or some depression, I definitely recommend taking omega 3 supplements.

Should you take supplements, or should you eat fish? First, my vegan comrades will be happy to know there are vegan omega 3 supplements. Fish is also tainted by mercury and other heavy metals, whereas omega 3 is cheaper and mostly pure.

You should however ask for lab test results before purchasing omega 3 supplements. There is a TOTOX level (Total oxidation), and oils become harmful past a level of 26. Even past 15 is not really great (it means lots of useless components in your pill). You also need to know how much omega 3 is in one pill; sometimes there’s so little that you would need to take 8 pills per day to get your dose. It’s definitely worth paying a bit more to get a higher-quality oil (remembering though that you’ll take them every day without fail, so don’t ruin your wallet for this either).

The recommended intake of omega 3 is about 3000mg per day, but I’m good at 2000mg. Maybe one week I’ll try to take in the extra gram and see what it does, but that would be only for scientific curiosity.