Omega 3 in summer: why quitting is not an option

Ludo van de Wiel July 18, 2025

Mother, father and two children on the beach

The sun is shining, temperatures are rising and you're feeling more energetic than ever. Time to leave your supplements in the closet? Not so fast! Especially with omega-3 supplements, stopping in the summer is not a good idea. In this blog, we explain why these fatty acids remain important all year round - even when the sun is shining brightly.

The summer supplement stop: a good idea?

When summer arrives, suddenly everything seems much easier. You eat more fresh fruit, you exercise more outside and your body makes plenty of vitamin D thanks to sunlight. It's tempting then to think, "Now I don't need supplements anymore!"

With some dietary supplements, that may be understandable. But with omega-3? That's where it works differently. This is because our need for the essential omega-3 fatty acids EPA and DHA remains constant throughout the year. Your body cannot make these substances itself, so you have to get them through food or supplements.

Why omega-3 remains important year-round

Your body needs omega-3 all year round, and summer is no exception. In fact, it is precisely during this active period that you can benefit extra from EPA and DHA.

Good for the heart*

Your heart knows no vacations - it keeps beating 24/7, even during your summer vacation. EPA and DHA contribute to the normal function of the heart.* Regardless of whether you're enjoying swimming, biking or hiking this summer, your heart deserves year-round support.

Good for the brain*

Making vacation plans, plotting itineraries, or just enjoying a good book on the beach? DHA helps maintain normal brain function.* It is also important in the summer, whether you have to work or are enjoying your days off.

Good for eyesight*

There is so much beauty to see in the summer! Just think of those beautiful sunsets or landscapes. DHA contributes to the maintenance of normal vision.* Especially when you are outside more and discovering new places, you want to enjoy all the visual impressions around you as much as possible.

Good for blood pressure*

At higher temperatures, some people may experience fluctuations in their blood pressure. DHA and EPA help maintain normal blood pressure.* Please note that this beneficial effect is obtained with a daily intake of 3 g of EPA and DHA, which is usually only achievable through supplements.

Can't you just eat more fish in the summer?

You may be thinking, "In the summer we eat fish on the barbecue more often." That's right, a nice salmon or mackerel on the barbecue is delicious as well as healthy! Indeed, oily fish is one of the main natural sources of EPA and DHA.

But how often does really fatty fish end up on your plate? Most Dutch people, even in the summer with all the barbecues, do not reach the recommended two portions of oily fish per week.

To get enough omega-3 for all the health benefits, you should eat oily fish about twice a week. And for some effects, such as supporting normal blood pressure, the amount needed is even higher. Therefore, a supplement can be a practical addition to your diet, especially during the summer months.

Finally, enjoy summer with omega-3

Summer is a time of enjoying, being active and recharging. Especially now, your body needs nutrients it cannot make itself, such as omega-3. Getting enough EPA and DHA throughout the year helps your body function optimally.

EPA and DHA contribute to normal heart function*, DHA is good for the brain* and vision*. You need these benefits every day, even when the sun is shining!

So just keep taking your omega-3 supplements, whether you choose fish oil, algae oil or yummy gummies. That way you will not only enjoy the summer, but also take good care of yourself!

*Approved EFSA health claims. The beneficial effect for heart function and brain function is obtained with a daily intake of 250 mg EPA and DHA. A daily intake of 3 g of EPA and DHA is required for blood pressure. The daily intake of EPA and DHA together should not exceed 5 g.