What happens to your body in 120 days after you start omega-3 supplements

TUDCA: The Bile Acid Supplement for Liver Support and Overall Health Reading What happens to your body in 120 days after you start omega-3 supplements 42 minutes

By Alexander AfanasyevJun 26, 20250 comments

Day 10: Early сhanges – “Feeling a little better already”

By the end of the first 10 days, subtle positive changes may start to pop up. Many patients report that they “just feel a bit better” soon after adding a quality omega-3 fish oil to their routine. Here are some early effects you might notice in this stage:

Clearer mind and focus: you might experience less brain fog and improved focus during your workday. Omega-3s (particularly DHA) are fuel for your brain cells, and even in the first week they can help you think a little more clearly. Patients often say they feel more mentally alert, which is a nice perk for busy professionals juggling many tasks.
Better mood, less stress: don not be surprised if your mood lifts slightly or you feel less stressed. Omega-3s can help balance certain brain chemicals (like dopamine and serotonin) that influence mood. It is not a dramatic anti-stress pill, but you may find you are handling work pressure more calmly.
Joint and muscle comfort: if long hours at a desk leave you stiff, omega-3’s anti-inflammatory benefits might start easing those creaky joints. Within days, some people notice milder joint pain and increased mobility. You might get out of bed or stand up from your chair with a bit more ease. Similarly, if you exercise, you could have less post-workout soreness thanks to reduced inflammation.
Hydrated skin and eyes: omega-3 begins to moisturize you from within. Early on, you might see skin less dry or red, and if you suffer from dry eyes (common with prolonged screen time), those could feel better too. This is because omega-3s support your skin barrier and tear production, providing quick relief for dryness.
Heart rate calm: even in these first days, your heart is quietly benefiting. Omega-3s can help stabilize heart rate and support healthy blood pressure. You likely will not feel this, but it is good to know your heart is already getting some love.

By day 10, these effects are subtle and not everyone notices them that quickly. If you do, it is a pleasant surprise. If not, do not worry – bigger changes are on the way as omega-3 builds up in your system.

Day 20: Building momentum – “Inflammation down, energy up”

At around 20 days in (about 3 weeks), consistency with your omega-3 supplement is starting to pay off more visibly. Your body has been absorbing EPA and DHA each day, and they are beginning to accumulate in your blood and tissues. Here is what might be happening by the 20-day mark:

Reduced inflammation: omega-3s are natural inflammation fighters. By ~3 weeks, you may notice aches and pains continue to diminish. Perhaps that nagging lower back tightness or neck pain from stress is less pronounced. Internally, inflammatory markers in your body are likely dropping, meaning your body is becoming a less hostile place for your joints and organs. This reduction in inflammation can also aid faster muscle recovery if you are working out regularly.
Steady energy levels: many busy professionals report more stable energy throughout the day after a few weeks on omega-3. How so? Omega-3s can improve how your cells produce energy and even aid in better blood sugar control. By day 20, you might be having fewer mid-afternoon slumps, feeling more energetic from morning to evening.
Sharper focus and memory: those brain benefits from the first week often become more noticeable now. Maybe you are recalling details in meetings more easily or powering through your tasks with improved concentration and memory. Your brain cells are incorporating DHA, which supports cognitive function, so mental tasks could feel smoother. Some people even report slightly elevated mood continues – you might find you are not as irritable despite a packed schedule.
Heart health kickstart: while it is early for big cardiovascular changes, small improvements in your heart health are underway. Omega-3s help improve blood flow and keep blood vessels flexible. Around this time, they may also start to lower triglyceride levels in your blood (triglycerides are a type of fat linked to heart risks). You likely cannot feel your triglycerides dropping, but if you had a blood test, you might see a modest improvement already. Every little bit helps for long-term heart health!

By day 20, the omega-3s are building a foundation. You are not at peak benefits yet, but you are on the way. The key is to keep going – consistency is crucial since your body is still adjusting and loading up on these healthy fats.

Day 30: One month milestone – “Noticing real improvements”

One month in, you have hit day 30. Congratulations on sticking with your omega-3 supplement! By now, many patients really start to feel the difference. Your doctor might even say “this is where the magic truly begins.” At this stage, omega-3 levels in your bloodstream have significantly increased and your cells are actively using these fats. Here are common improvements around the 1-month mark:

Heart and cholesterol benefits: after 4+ weeks, omega-3’s impact on your cholesterol and blood fats becomes measurable. Studies show fish oil can help lower triglycerides and even modestly raise HDL (good) cholesterol. If you were concerned about heart health (as many busy adults are), you can feel good that you are proactively improving those numbers. Blood pressure may also show slight improvement now, especially if it was borderline high. These changes are quiet victories – you will not feel them directly, but they contribute to a healthier cardiovascular system.
Better sleep quality: around a month in, do not be surprised if you are sleeping more soundly. Patients often report that they fall asleep easier and wake up feeling more refreshed after a few weeks of omega-3. Lower stress, better brain function, and reduced inflammation can all contribute to improved sleep. As a result, your daytime alertness and mood get another boost – a virtuous cycle.
Joint flexibility and comfort: if you have stiff joints or desk-job back pain, one month of consistent omega-3 might bring notable relief. Research has found significant drops in joint tenderness and stiffness after several weeks of fish oil use. By day 30, you might find you are moving around with less discomfort – whether it is doing morning yoga or just keeping up with the kids without aches.
Skin glow and hydration: remember how we talked about skin hydration improving? At this point, you may actually see it in the mirror. Omega-3’s support for your skin’s lipid layer can lead to softer, more hydrated skin after a month or so. In one study, women taking omega-3 daily saw a 39% increase in skin hydration after 3 months – and the improvements start around the one-month mark. You might notice your skin is less flaky or itchy, and even has a bit of a healthy glow. If you struggled with eczema or dryness, things should be trending in a happier direction.
Continued cognitive and mood perks: your brain is really thanking you by now. With a month of omega-3 intake, studies suggest brain cell membranes are richer in DHA, which helps neurons communicate better. Practically, you might find it is easier to remember names, stay focused on complex tasks, or remain patient under stress. If you had mild anxiety or the “blues,” those feelings might be lighter now, as omega-3s continue to support balanced brain chemistry. Several patients even mention a more stable, upbeat mood after a month or two on fish oil.

Reaching 30 days is encouraging because you are likely noticing real improvements. It is a great time to reflect on any positive changes – and it often motivates people to keep taking their omega-3 supplement daily. Your body is showing you that good things come with patience.

Day 40: Six weeks in – “Health markers on the move”

By day 40 (about 6 weeks), you are well into the medium-term effects of omega-3. This is often when doctors hear patients say, “I did not expect to feel this different!” The improvements from earlier are solidifying, and some deeper health markers are moving in the right direction:

Cholesterol and triglycerides improving: if we checked your labs around now, we would likely see noticeable improvements in your lipid profile. Omega-3s have been working to lower your triglyceride levels and possibly nudge up your HDL cholesterol. In fact, analyses show that a few weeks of fish oil can cut triglycerides by around 15–30% in many individuals. That is significant for reducing long-term heart risk. You might not feel your cholesterol changing, but internally your heart is safer than it was 40 days ago.
Blood pressure and circulation: around six weeks, omega-3’s effect on blood pressure and circulation often becomes more pronounced. EPA and DHA help your blood vessels relax and stay flexible. If you had slightly elevated blood pressure, you could see a few points drop by now (for example, a high-normal 130/85 might come down closer to 125/80). Better circulation also means more oxygen and nutrients reaching your muscles and brain – translating to sustained energy and even better exercise endurance.
Metabolism and fat burning: there is some evidence that omega-3 can boost fat metabolism around this time. It might gently increase your body’s ability to burn fat for energy. While it is not a weight-loss pill, you may notice that with the same diet and exercise, you are feeling leaner or it is a bit easier to shed a pound or two. Combined with stable blood sugar, your metabolism is humming along more efficiently than before.
Reduced inflammation (inside and out): by 6 weeks, inflammation reduction is in full swing. Omega-3s are likely continuing to drive down levels of inflammatory chemicals in your body. If you had biomarkers like C-reactive protein (CRP) tested, they might be lower now, indicating less inflammation. Practically, this means ongoing relief from any chronic inflammatory issues – whether it is joint pain, skin redness, or gut irritation. Healing processes in your body work better with inflammation under control, so you might also notice quicker recovery from minor injuries or workouts.
Confidence in consistency: an often overlooked benefit by week 6 is that you have formed a healthy habit. You have been taking your omega-3 supplement daily, likely with a meal (which is great for absorption). This consistency not only ensures you get benefits, but it also can inspire confidence in managing your health. You have proven to yourself that even as a busy professional, you can stick to a wellness routine – and that is a big psychological win!

At day 40, your body is truly in the groove of the omega-3 regimen. Many short-term benefits are evident, and the stage is set for the long-term protective benefits that come with continued use. Keep it up – even more valuable changes are ahead as we approach the 2- to 3-month milestones.

Day 50: Nearing two months – “Sharper, calmer, stronger”

By day 50 (just under 2 months), you might be turning into a real omega-3 believer. The phrase “food as medicine” is making sense as you notice how daily nutrients can tangibly improve your life. Here is what the near-two-month point often looks like:

Stress and mood balance: juggling work and life might feel easier now. Omega-3s continue to support your mental health, and by this time they can have a significant effect on mood and stress resilience. Perhaps you are handling that crazy project or family challenge with more calm and clarity than you would have a couple months ago. Some research even suggests omega-3 helps reduce symptoms of anxiety and depression in certain individuals over about 8 weeks. You may simply notice you are not as easily overwhelmed on tough days.
Brain function and memory: heading toward two months, those brain benefits keep accumulating. DHA in omega-3 is actively supporting your neurons and synapses (the connections between brain cells). You might find that you are learning new things a bit faster or multitasking more smoothly. Memory improvements can become more noticeable – for example, recalling details from meetings or conversations with less effort. Essentially, your brain’s “wiring” is being fine-tuned by the steady intake of omega-3.
Eye health and vision comfort: staring at screens all day is practically part of the job for many professionals. By around day 50, your eyes might feel less strained and dry. Omega-3s (especially DHA) are a major component of eye tissue and help with eye moisture. Studies have shown fish oil supplements can alleviate dry eye symptoms after about 2-3 months. You might not need those artificial tears as much and find your vision stays clear longer into your workday. In the long run, keeping eyes nourished with omega-3 could also help protect against age-related vision issues.
Stronger immunity: while harder to quantify day-to-day, around this time your immune system may get a boost. Chronic stress and long work hours can weaken immunity, but omega-3’s inflammation-lowering effects help your body fight off illnesses more effectively. Some people notice they are not catching every cold going around the office, or if they do get sick, they recover faster. Omega-3s are supporting the cell membranes of immune cells, making them respond more robustly.
Muscle and joint strength: by now, any exercise you are doing – even if it is just weekend jogging or yoga – feels more rewarding. With reduced inflammation, your muscles recover quicker and joints move smoothly. Omega-3s might even be aiding muscle protein synthesis a bit, helping you gradually build strength. The difference can be subtle, but maybe you can increase your workout intensity or notice improved flexibility. For someone stuck at a desk Monday through Friday, these changes make your active leisure time much more enjoyable.

As you approach 2 months, you have likely experienced a mix of visible improvements (like skin, mood, focus) and hidden health boosts (like cholesterol, inflammation). This comprehensive progress is exactly why your doctor recommended omega-3 – it works broadly to enhance wellness. Now, onto the big milestones at 2, 3, and 4 months where omega-3 really earns its gold star in preventive health.

Day 60: Two months – “Heart and brain in sync”

Day 60 marks about 2 months, a significant milestone where many of omega-3’s benefits are in full swing. By now, EPA and DHA have been consistently flowing through your system, and your body’s cells are incorporating these fatty acids wherever they are needed. Here is what two months often brings:

Cardiovascular health gains: at this point, the heart-protective benefits of omega-3 are more pronounced. Your triglyceride levels might be substantially lower than when you started (fish oil is well-known to cut triglycerides by this time frame). Blood pressure improvements may be clearer as well – if you had mild hypertension, a drop of several points is possible thanks to better vessel elasticity. Even your heart’s electrical stability is improved, which lowers risk of abnormal heart rhythms. In essence, by 2 months your heart is both stronger and safer: healthier blood fats, smoother blood flow, and less inflammation in your arteries. These changes contribute to a lower long-term risk of heart disease.
Fuller brain benefits: two months in, your brain is saturated with omega-3 goodness. DHA has integrated into your brain cell membranes, which optimizes how neurons communicate. Many people at this stage report peak mental clarity, faster decision-making, and even more creativity. If you struggle with occasional low mood or anxiety, two months of omega-3 (especially a potent dose like in NFO Omega-3 Ultima) can lead to noticeable relief of those symptoms. Your loved ones or coworkers might comment that you seem “more upbeat” or “on top of things” lately. What is happening behind the scenes is improved neurotransmitter function and reduced brain inflammation – essentially, a healthier brain environment for mood and cognition.
Joint health and mobility: by 8 weeks, it is common to feel like you have “greased the hinges” of your joints. Omega-3’s long-term anti-inflammatory action means if you had issues like mild arthritis or general stiffness, you are likely feeling significantly more limber now. In fact, some research suggests cartilage may even start to rebuild or at least break down more slowly with continued omega-3 use. That is great news if you are hoping to stay active and pain-free. Two months in, you might comfortably resume activities you avoided before (like taking the stairs or light jogging) because your joints feel more reliable and strong.
Metabolic health: remember those efforts to eat well and exercise? Omega-3 is amplifying their effects by improving your metabolism. By now, omega-3s have enhanced your insulin sensitivity (how well your cells respond to insulin). This helps keep blood sugar stable and can be protective against type 2 diabetes in the long run. You might notice fewer sugar cravings or energy crashes, which often ties back to steadier blood sugar levels. Plus, with better fat-burning capacity, you could have lost a bit of body fat (especially if weight management was one of your goals). Overall, your body is running more efficiently, converting food to energy rather than storing it as fat.
Healthy skin, hair, and eyes: two months of omega-3 and it often shows on the outside. Skin is more elastic and moisturized, and some people even report that their hair looks healthier and shinier (since omega-3 nourishes hair follicles and scalp). If dry eye was an issue, by now your eyes likely feel consistently comfortable. And while it is too early to see long-term eye benefits, you are actively investing in your vision health, as omega-3s help protect against age-related macular degeneration with continued use.

Day 60 is a big turning point. You are enjoying a mix of feeling better daily and knowing (from a medical perspective) that your risk for several chronic issues is dropping. Your doctor would be very pleased with these two-month progress markers – and hopefully you are too!

Day 70: Continuing strong – “Stability and consistency”

By day 70, you have gone over two months and are on your way to three. At this stage, the theme is stability – maintaining the great progress you have made and noticing that these benefits are not fleeting. Here is what day 70 (10 weeks) typically looks like:

Consistent energy and focus: you may realize that your afternoon slumps are a thing of the past. The energy and focus improvements you noticed earlier are now your “new normal.” Many busy professionals at this point find they can get through long workdays or intense projects without the old fatigue creeping in. Your brain and body have adapted to running with omega-3s consistently in the tank, so to speak. This consistency means fewer fluctuations in mood or energy – you feel more steady and resilient day after day.
Weight and body composition: if weight management was one of your goals, you might see evident progress by now (especially combined with diet/exercise). Omega-3 supplementation can slightly increase fat oxidation, meaning your body prefers to burn fat for fuel . By day 70, it is possible you have lost a couple of pounds or trimmed some inches off your waist if you were carrying extra weight. Even if your weight is unchanged, your body composition could be improving (more muscle, less fat), making you feel stronger and look more toned.
Heart and lung endurance: around this time, some people discover an unexpected benefit – better exercise stamina. Perhaps you find you can run longer or do more reps in the gym before tiring. This comes from a combination of factors: improved cardiovascular efficiency, reduced inflammation in muscles, and better oxygen delivery (omega-3s help red blood cells and blood vessels work optimally). If you are not into formal exercise, you might simply notice that climbing stairs or running for the bus does not leave you winded like it used to. Your heart and lungs are operating with improved efficiency thanks to two+ months of omega-3 support.
Invisible but important: cell health: it is worth noting that by week 10, every cell in your body has had time to start incorporating omega-3 into its membranes. In fact, the average lifespan of a red blood cell is about 120 days, so by now a large portion of your red blood cells are carrying omega-3 in their membranes. This has widespread benefits – from better oxygen transport to tissues, to reduced blood clots (omega-3 makes platelets less sticky), to overall cellular “fluidity” which helps in countless bodily processes. You will not feel this happening, but it is part of the profound systemic impact of omega-3. Essentially, your body is running on healthier fuel at the microscopic level.
Staying the course: by day 70, taking your omega-3 supplement is probably second nature. Maybe you take NFO Omega-3 Ultima with your breakfast or dinner daily. You have made it a habit, which is fantastic because the key to omega-3’s benefits is indeed consistency . If you forget a dose or two it is not the end of the world, but you likely feel proud of keeping this healthy routine. You might even start encouraging family or friends to try omega-3, given your positive experience!

At 10 weeks, you are in a strong, steady state with your omega-3 journey. The initial excitement of quick gains has leveled into a reliable, ongoing benefit. This is a great place to be – and it only gets better with more time. Let us see what 3 and 4 months bring.

Day 80: Approaching three months – “Transformative health habits”

By day 80, you are nearing the three-month mark (around 11–12 weeks) on omega-3 supplements. This is often where patients reflect and say, “I cannot imagine not taking my omega-3 now.” The changes have become part of your life. Here is what is notable by ~80 days:

Habitual wellness: they say it takes about 2-3 months to form a lasting habit, and you have done it. Taking your omega-3 capsule is now as routine as brushing your teeth. This is crucial, because the benefits only continue as you maintain intake. You might also notice that starting one healthy habit has led to others – perhaps you are eating fish a bit more often, or you started a morning walk routine. It is like the omega-3 habit gave you momentum for overall healthier living.
Inflammation in check: chronic inflammation is at the root of many diseases, and by now your inflammation levels could be the lowest they have been in years. At ~3 months, omega-3s have substantially reduced inflammatory cytokines in your blood. If you had issues like frequent headaches, mild asthma, or skin breakouts, those might be noticeably improved by now, since all can be linked to inflammation. You are likely experiencing the world with a body that is running cooler and calmer (in an inflammatory sense), which can translate to better overall comfort and fewer flare-ups of any health niggles.
Bone and joint support: there is a synergy that happens by 3 months where bones and joints feel stronger. Omega-3s may help enhance bone density slightly by reducing inflammation in bones and possibly aiding calcium balance. You are not going to reverse osteoporosis with fish oil alone, but together with exercise and calcium/Vitamin D, omega-3 at this stage is contributing to keeping your skeletal system robust. Your joints, as noted before, are more lubricated and pain-free. If you had chronic joint issues, at three months the difference can be like night and day (with many people able to cut back on pain relievers thanks to fish oil’s effect).
Heart rhythm and safety: by now, one of the remarkable internal benefits is that your heart is beating under very favorable conditions. Omega-3s have been shown to reduce the risk of serious heart rhythm disturbances and even sudden cardiac events. Again, this is not something you feel, but it is something your doctor would smile about. Essentially, at ~3 months your heart’s electrical system is more stable (thanks to omega-3 being integrated into heart cell membranes), offering protection against arrhythmias. This long-term safety net is a major reason omega-3 is recommended for those with heart concerns.
Mental well-being: at this point, any mental health benefits are solid. If you started omega-3 hoping to help with mild depression, for instance, three months is around when studies often show meaningful improvement. You might reflect that your overall outlook is more positive and you are handling personal and professional challenges with more emotional balance. For a busy professional under chronic stress, this change can feel transformative. It is not that omega-3 wipes away stress, but it has given your brain and body tools to cope much better. Some describe it as “smoothening out the rough edges” of daily life.

By day 80, you are likely thinking long-term. The finish line of 120 days is not really a “finish” anymore – it is just a marker of how far you have come. You may already be planning to make omega-3 a permanent part of your diet (and rightly so, given how you feel). Let us look at the final stretch up to day 120.

Day 90: Three months – “A new baseline of health”

Day 90 marks three months, a big milestone often celebrated between doctor and patient. Many clinical studies on omega-3 measure results at 12 weeks, and by now a lot of those statistically significant improvements are showing in you. Here is what three months on omega-3 (such as NFO Omega-3 Ultima’s high-EPA/DHA formula) might look like:

Verified heart health improvements: if you had a follow-up doctor’s appointment now, you would likely see measurable improvements in cardiovascular markers. Your doctor might check your cholesterol panel, and we would expect to see lower triglycerides, possibly improved LDL/HDL ratio, and lower markers of inflammation like CRP. Blood pressure readings could be comfortably in the normal range if they were mildly high before. Essentially, your heart disease risk profile at 3 months is healthier than it was when you started. This new baseline sets you up for long-term protection – the longer you keep omega-3 in your life, the more your heart benefits.
Omega-3 index and cell turnover: fun fact – around 90-120 days is when the Omega-3 Index (a measure of omega-3 levels in red blood cells) really reflects your supplement habits. Red blood cells live about 4 months, so by now the ones being measured were born and raised in your new omega-3-rich environment. Many doctors recommend checking omega-3 levels around this time. If you were to do a test, you might find your Omega-3 Index has climbed into an optimal range, which is associated with lower risk of heart attacks. This is a tangible, biochemical confirmation that your body is literally built with healthier fats now compared to 3 months ago.
Cognitive sharpness and long-term brain protection: three months of continuous omega-3 provides not just short-term mental boosts but also starts laying down long-term brain protection. DHA is known to help preserve brain volume and cognitive function as we age. At 90 days, you can be confident you are doing your brain a big favor down the road – potentially staving off cognitive decline and keeping your memory strong. On a day-to-day level, your memory and multitasking ability are likely the best they have been in a long time. You might notice things like recalling complex information at work with ease or feeling more creative problem-solving abilities. These are the kind of cognitive enhancements that come from a brain well-nourished over months.
Digestive and overall wellness: some people report by 3 months that even their digestive system feels better – less bloating or more regular. While omega-3 is not as direct on gut health as, say, fiber or probiotics, its anti-inflammatory effects can soothe the digestive tract if you had any low-grade inflammation there. Additionally, omega-3s support liver health (important for metabolism) and can reduce fat buildup in the liver. So if you had any concerns about a fatty liver or high liver enzymes, omega-3 might have contributed to improvements by this time. All in all, you may realize that at 3 months, you just feel “well” overall – fewer random aches, stable mood, good energy, and a sense that your body is functioning optimally. This new baseline of health is what we love to see as doctors: it means your risk of many chronic diseases is lowered, and your day-to-day quality of life is higher.
Commitment to health: by now, you likely see omega-3 supplementation not as a temporary boost but as part of your long-term wellness strategy. You might even celebrate the 3-month mark by sharing your experience with friends or family, or by doing something like re-evaluating your diet to include more omega-3-rich foods (like salmon, mackerel, flaxseeds). It is clear that this journey has been paying off, and that is motivation to stay committed to your health, even with a busy schedule.

Day 90 is a great time to take stock: you have come a long way in improving your health in a short period. Yet, in the grand scheme, 3 months is just the beginning of what omega-3 can do if you continue. Let us finally look at day 120 – the four-month mark – to wrap up this journey.

Day 100: Heading into month four – “Sustained benefits”

At day 100, you are well into month four of taking omega-3. By this point, everything we have discussed continues steadily. There may not be brand-new changes at day 100 versus day 90, but the key is sustained benefits and possibly further enhancements in certain areas:

Continued heart protection: each additional week reinforces the heart-healthy effects. Some changes, like slight regression of arterial plaque or further drops in triglycerides, can continue with time. For instance, longer-term use of high-dose omega-3 has been linked to reductions in plaque buildup in arteries and ongoing lowering of cardiac risk factors. By day 100, you are basically ensuring that your heart and arteries remain on a healthy trajectory.
Weight and body fat: if over the past months you have combined omega-3 with positive diet changes, by day 100 you might notice real differences in the mirror or on the scale. While omega-3 is not a fat-burner in a dramatic sense, over months it can aid in modest fat loss as discussed. Perhaps you are down a belt notch or two since starting – several patients attribute part of their weight management success to the metabolic support from omega-3 (along with eating better and staying active). What is important is that your body composition improvements are easier to maintain, because omega-3 may help curb inflammation-related weight gain and improve how your body handles calories.
Chronic pain or migraines: if you suffered from things like frequent tension headaches or migraines, some evidence suggests omega-3 (over a few months) can reduce their frequency and intensity, due to the anti-inflammatory effect on blood vessels and nerves. By day 100, you might happily realize you have not reached for the painkillers as often as you used to. The same goes for other chronic pain conditions – many patients feel that while omega-3 is not a painkiller per se, they have far fewer flare-ups of pain now than before.
Skin, hair, and nail health: coming back to outward appearances: nearing four months, your skin may be at its best, maintaining hydration and even possibly fewer acne breakouts (if that was an issue for you). Hair tends to grow slowly, but over a few months, new hair growth that is coming in may be stronger and shinier – some individuals even report less hair shedding after consistent omega-3 use (likely due to reduced scalp inflammation and better nutrition to hair follicles). Even your nails might be a bit stronger and less prone to breakage, reflecting improved nutritional status.
Immunity and long-term wellness: with winter (or flu season) approaching, by day 100 you might feel more confident in your body’s ability to fight infections. Omega-3s have been modulating your immune system for months now, often resulting in a more robust yet balanced immunity. You could notice that even if people around you get sick, you either stay healthy or bounce back quickly. This is one of those long-term wellness benefits that might have been part of your goal: fewer sick days, more days feeling your best.

At day 100, essentially, you are reaping the maintained rewards of your omega-3 regimen. It is a bit like reaching cruising altitude on a flight – you are high above where you started and enjoying the smoother ride, with your course set for continued health. Now, let us land at day 120 with a summary of how far you have come.

Day 110: The home stretch – “Optimized and maintaining”

Day 110 is just a heartbeat away from the big 120. By this time, you likely consider yourself an omega-3 veteran. You have learned how your body reacts and you are tuned into the benefits. The last stretch to four months is about optimization:

Fine-tuning dosage (if needed): around this time, some patients consult with their doctor to see if their dose is appropriate. Perhaps you started with one capsule of NFO Omega-3 Ultima (which provides a hefty 990 mg of EPA+DHA per capsule ). Depending on your goals, your doctor might say “Your levels look great, keep it up,” or in some cases “We can even reduce the dose a bit and maintain these benefits,” or “Let us increase if we want to see specific results.” By now, you have got a sense of how omega-3 affects you, so day 110 is about listening to your body and your doctor’s advice on any adjustments. Most people, if they are taking around 1000 mg of EPA/DHA daily, will stick to that as it is within the recommended range for general health. If you had higher therapeutic goals (like triglyceride lowering or inflammation control), you might discuss going up to 2,000+ mg with medical guidance.
Assessing overall lifestyle: as you approach 4 months of this healthy habit, you might naturally start assessing other areas of wellness. Omega-3 often acts as a gateway to caring about nutrition – so maybe now you are considering adding exercise if you have not, or eating more whole foods. In a way, by optimizing one part of your health, you feel empowered to optimize others. By day 110, you could be feeling your confidence: if you can stick with this and feel better, what else might you improve next? It is a great time to set new wellness goals, using your omega-3 success as fuel.
Recognizing subtle ongoing changes: even up to month four, some benefits continue to deepen. For example, if you had any diabetic tendencies, ongoing omega-3 use can keep improving insulin sensitivity a bit more. If you had autoimmune issues, further reduction in inflammation might continue to alleviate symptoms. It is also around this time that things like improved lung function in asthmatics or better blood flow in those with circulatory issues have been observed. The lesson is: your body is still adapting and fine-tuning itself with the help of omega-3. You are essentially in an optimized maintenance mode – enjoying what has changed and still inching toward even better health where possible.

Day 110 is all about appreciating the journey. You are nearly at 120 days, and by now you probably agree that slow and steady wins the race. Omega-3’s effects were not instantaneous, but by sticking with it, you have achieved a significant positive shift in your health.

Day 120: Four months – “A healthier you (and beyond!)”

Day 120 – four months since you began omega-3 – is here, and your body has undergone a noteworthy transformation. Let us recap what a healthier you looks like after this 120-day journey:

Heart: your heart is healthier and better protected than it was 120 days ago. Key risk factors like triglycerides, blood pressure, and inflammation are improved. You have likely reduced your long-term risk for heart disease, which is a huge accomplishment. If heart health was a concern (family history or past issues), reaching this point should give you peace of mind and a pat on the back.
Brain: mentally, you are sharper and more stable. You have enjoyed better focus, memory, and mood for weeks now, and these benefits contribute to higher productivity and a better quality of life each day. Importantly, you have also invested in your future brain health – lowering the risk of cognitive decline and perhaps even conditions like depression by keeping your brain’s nutrition optimal .
Joints and muscles: aches and pains that once bothered you are likely minimal now. Whether it was a creaky knee, a stiff neck, or post-workout soreness, you have seen how omega-3’s consistent anti-inflammatory effect has made movement easier. You are potentially more active and enjoying exercise or physical activities more than you did 4 months ago. This creates a positive feedback loop: less pain means more movement, which further improves health.
Metabolic health: over 120 days, you have balanced your internal systems. With improved insulin sensitivity, stable blood sugar, and perhaps a bit of fat loss, you have decreased your risk for metabolic syndrome and type 2 diabetes. These are silent improvements, but they add years of health to your life. Your body’s engine is finely tuned – converting food to energy with less leftover “gunk” (like high sugars or fats in the blood).
Skin, eyes, and beyond: your skin is hydrated and possibly looking more youthful (continued omega-3 intake can even help with skin elasticity and reducing signs of aging in the long run). Your eyes are comfortable, and you have set the stage for maintaining good vision as you age. Some people also note improvements in things like allergy symptoms or menstrual pain (omega-3 can help reduce menstrual cramps over months, due to less inflammation). The broad reach of omega-3 means almost every part of your body has benefited in some way over the last 120 days.
General wellbeing: perhaps the most telling sign at day 120 is simply how you feel, overall. Many of my patients report a general sense of wellbeing – a combination of physical vitality and mental calm – after a few months on omega-3 supplements. It is that feeling when you realize you have not had a bad headache in a while, your digestion is regular, your sleep is sound, and you wake up ready to take on the day. For a busy professional like you, that improvement is priceless. Instead of dragging through the week, you are more in control of your health and energy.

Lastly, at four months, it is important to acknowledge that omega-3 is not a one-time cure but part of an ongoing healthy lifestyle. Your body will only continue to enjoy these benefits as you keep your omega-3 levels up. The good news is, by now taking your supplement is easy and the benefits are clear, so there is every reason to continue.

Congratulations on 120 days of taking steps toward a healthier you!

Doctor’s recommendations moving forward

Before we wrap up, here are some friendly doctor’s tips and recommendations to ensure you continue to get the most out of your omega-3 regimen:

Stay consistent and choose the right dose: consistency is key, so keep taking your omega-3 daily. For general wellness, health authorities often recommend around 250–500 mg of combined EPA and DHA per day for adults. Many people take ~1000 mg (1 gram) daily for heart health benefits. NFO Omega-3 Ultima, for example, provides a high-concentration dose of about 990 mg EPA+DHA per capsule, making it easy to hit that target. If you have specific health goals (like high triglycerides, arthritis, etc.), talk to your doctor – they may recommend higher doses in the range of 2,000–4,000 mg EPA/DHA under medical supervision. Always follow professional guidance for doses above the typical range.
Pick quality omega-3 supplements: not all fish oil is created equal. Continue to choose high-quality omega-3 products to ensure purity and potency. Look for supplements that provide a high concentration of EPA and DHA (the active omega-3s) per capsule, and that are purified to remove mercury and other contaminants. The form can matter too – triglyceride form is very bioavailable, and products processed in reputable facilities (like those using Norwegian fish oil, as in Omega-3 Ultima) tend to be reliable. In short, quality matters, so stick with brands you trust (your doctor or pharmacist can also recommend good options).
Optimal timing and intake: for best absorption, take your omega-3 supplement with a meal that contains some healthy fat. This helps your body absorb the fatty acids more effectively. Many people find taking it with dinner or breakfast works well. If you experience any fishy aftertaste, try taking the capsules right before eating, or even splitting the dose between morning and evening. Consistency in timing (same time every day) can also help make it a lasting habit. If you ever plan to stop, remember that benefits will wane over time – so it is better to make it a part of your daily routine long-term.
Watch your omega-6 intake: modern diets are often high in omega-6 fatty acids (found in many vegetable oils and processed foods), which can counteract some omega-3 benefits if eaten in excess. A tip moving forward is to balance omega-6 and omega-3 intake. This might mean using olive oil instead of corn oil, or snacking on nuts and fruit instead of chips. By keeping omega-6 in check, you allow omega-3s to work best in reducing inflammation.
When to talk to your doctor: continue the dialogue with your healthcare provider about your omega-3 use. Consult your doctor if:
- You plan to take high doses (above 3 grams per day of EPA/DHA) – high doses can have risks like blood thinning and should be monitored.
- You are on medications such as blood thinners (omega-3 can have a mild anti-clotting effect), blood pressure meds, or have any bleeding disorders – dosage might need adjustment in these cases.
- You have upcoming surgery or dental procedures – you might be advised to pause omega-3 a few days prior to reduce bleeding risk (always check with your doctor).
- You are pregnant or breastfeeding – omega-3 is generally beneficial in pregnancy for baby’s brain development, but dosage and source (e.g., prenatal supplements) should be discussed with your OB/GYN.
- You experience any unusual symptoms (very rare with fish oil, but things like persistent stomach upset or fishy burps that bother you). Often, switching brands or taking with food resolves these, but keep your doctor in the loop.
- You simply have questions about how omega-3 fits into your overall health plan, or if you are considering adding other supplements – your doctor can provide personalized advice.
Complement with a healthy lifestyle: remember that omega-3 works best as part of a holistic approach to health. Keep up those other healthy habits: a balanced diet rich in fruits, veggies, and lean proteins (including omega-3 rich fish like salmon), regular physical activity, stress management, and adequate sleep. Omega-3 has given you a great boost – building on it with lifestyle choices will multiply your health benefits. And conversely, try to limit things that counteract your progress (smoking, excessive alcohol, junk food, etc.), as these increase inflammation or cardiovascular strain, working against the omega-3’s effects.
Long-term outlook: after 120 days, it is not the end – it is the beginning of a longer journey. Many of the protective benefits (heart health, cognitive aging, etc.) come with continued use over years. Consider making omega-3 a permanent part of your wellness regimen. Some people get their levels checked annually or so, but if you are feeling good and maintaining a healthy routine, you are likely on the right track. Think of omega-3 as an investment in you – one that pays dividends in the form of feeling vibrant and preventing future health issues.

In summary, starting omega-3 was a smart move for your health, and over 120 days you have seen why. From quick wins in mood and focus to significant strides in heart, brain, and joint health, omega-3 supplements (like the NFO Omega-3 Ultima) can make a remarkable difference. Keep taking care of yourself by continuing this habit, staying informed, and working with your healthcare providers. Here is to many more days of health improvements ahead – your body will thank you for it every step of the way!