Omega-3 Over 40 UK — Heart, Brain & Krill vs Fish Oil

Omega-3 Over 40: Heart, Brain and the Case for Krill

The long-chain omega-3 fatty acids EPA and DHA are among the few supplements with authorised health claims for the exact systems that matter most as we age — the heart and the brain. For masters athletes and anyone over 40 — of any sex — a reliable omega-3 source is a cornerstone of the Masters stack, and krill offers a compelling way to get it.

This guide covers what EPA and DHA do, why the over-40s should pay attention, how krill differs from ordinary fish oil, and how much you need.

What EPA and DHA Do

EPA and DHA are the two long-chain omega-3s the body uses directly. On the authorised evidence:

EPA and DHA contribute to the normal function of the heart — at a daily intake of 250 mg.
DHA contributes to the maintenance of normal brain function — at a daily intake of 250 mg.
DHA contributes to the maintenance of normal vision — at a daily intake of 250 mg.

At higher intakes, further authorised claims apply — for example, EPA and DHA contribute to the maintenance of normal blood pressure (at 3 g/day) and normal blood triglyceride levels (at 2 g/day), with the stated caution not to exceed a 5 g/day supplemental intake.

Why the Over-40s Should Pay Attention

Cardiovascular focus sharpens with age — heart health moves up everyone’s priority list after 40, and omega-3’s authorised role in normal heart function speaks directly to that.
Cognitive maintenance — DHA is a major structural fat in the brain, and its contribution to normal brain function is exactly the kind of long-game maintenance that matters more each decade.
Typical diets fall short — unless you eat oily fish (salmon, mackerel, sardines) two or more times a week, your EPA/DHA intake is probably low. Most people do not, which is where a supplement earns its place.

Krill vs Fish Oil

Both deliver EPA and DHA, but the way they carry them differs:

Phospholipid form — in krill, much of the EPA and DHA is bound in phospholipids, the same form found in cell membranes, which is well integrated by the body. In standard fish oil they are carried as triglycerides.
Astaxanthin — krill oil naturally contains this antioxidant, which also helps keep the oil stable.
Smaller, cleaner capsules — krill oil is typically taken at a lower volume and is less prone to the “fishy repeat” some people dislike with fish oil.

The trade-off is that krill usually provides a smaller absolute dose of EPA/DHA per capsule than concentrated fish oil, so it is worth checking the label against your target. Masters Antarctic Krill Omega-3 is the range’s choice for a phospholipid-bound, astaxanthin-containing source.

How Much to Take

Baseline — 250 mg of combined EPA and DHA per day is the threshold for the authorised heart, brain and vision claims. This is a sensible minimum target.
Read the EPA/DHA numbers, not the oil weight — a “1000 mg” capsule is the weight of the oil, not the EPA/DHA it contains. Always check the actual EPA and DHA figures on the label.
With food — omega-3s are fats and are best absorbed with a meal containing some fat.
Consistency — benefits come from steady intake that raises your tissue omega-3 status over weeks, not from occasional doses.

Some people track their omega-3 index (the proportion of EPA and DHA in red blood cell membranes) via bloodwork to see where they stand and confirm a supplement is doing its job — the same test-and-confirm logic that runs through the whole Optimised Lifestyle approach.

Where Omega-3 Fits in the Masters Stack

Alongside vitamin D, creatine and magnesium, omega-3 rounds out the foundations with its focus on the heart and brain — the long-term systems that keep you training and thinking clearly for decades. See the full Supplements Over 40 guide for the complete picture, and Nutrition for Performance for the oily-fish habit that supplies it naturally.

Frequently Asked Questions

How much omega-3 should I take over 40?
A daily intake of 250 mg of combined EPA and DHA meets the threshold for the authorised heart, brain and vision claims, and is a sensible minimum. Check the EPA/DHA figures on the label rather than the total oil weight.

Is krill oil better than fish oil?
Krill carries much of its EPA and DHA in phospholipid form and includes astaxanthin, and its capsules are smaller and less prone to fishy repeat. Fish oil typically provides more EPA/DHA per capsule, so compare the actual EPA/DHA amounts for your target.

Do I need omega-3 if I eat fish?
If you regularly eat oily fish (salmon, mackerel, sardines) two or more times a week you may already meet your needs; if not, a supplement helps close the gap.

When should I take omega-3?
With a meal containing some fat, for best absorption. Daily consistency matters more than the specific time.

Omega-3 Over 40 UK — Heart, Brain & the Case for Krill