What omega-3s actually do
EPA and DHA, the active components in fish oil, support cardiovascular health, may reduce inflammation, and play a role in brain function — benefits that are generally strongest for people with a low baseline intake.
Why vegetarian Indian diets often run low
Fish is the primary dietary source, meaning vegetarian and even many non-vegetarian Indian diets that don't regularly include fish can run genuinely low on omega-3s compared to populations with higher fish consumption.
Choosing a quality supplement
Look for combined EPA+DHA content (not just total fish oil weight) on the label, and third-party purity testing for heavy metals — quality varies considerably between brands at similar price points.
Algae-based alternatives for vegetarians
Algae-derived omega-3 supplements offer a genuine vegetarian and vegan-friendly alternative, since algae is actually the original source fish accumulate their omega-3 content from in the first place.