Omega-3 Fatty Acids
Essential fatty acids that reduce inflammation, support brain health, and protect cardiovascular function.
Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are essential polyunsaturated fats that the body cannot produce on its own. They are foundational to cell membrane structure, brain function, and inflammation regulation. The modern Western diet is severely skewed toward omega-6 fats (from seed oils), creating a pro-inflammatory ratio that omega-3 supplementation helps correct.
Evidence-Based Benefits
Anti-Inflammatory
EPA and DHA are converted to resolvins and protectins that actively resolve inflammation. High-dose EPA shows significant triglyceride reduction in clinical trials.
Cardiovascular Health
Reduces triglycerides (25-30% at therapeutic doses), lowers blood pressure, and reduces cardiovascular event risk in high-risk populations.
Brain Health
DHA comprises 40% of brain polyunsaturated fatty acids. Adequate intake supports cognitive function, mood, and may reduce dementia risk.
Joint Health
Meta-analyses show omega-3s reduce joint pain and morning stiffness in rheumatoid arthritis, comparable to NSAIDs in some studies.
Mental Health
EPA-dominant formulas show antidepressant effects in meta-analyses, particularly as adjunct therapy.
Muscle Protein Synthesis
Emerging research shows omega-3 supplementation may enhance muscle protein synthesis response to protein intake, relevant for sarcopenia prevention.
Dosing Guide
Focus on the EPA + DHA content, not total fish oil volume. For anti-inflammatory and cardiovascular benefits, aim for 2+ grams of combined EPA/DHA. For triglyceride reduction, 3-4 grams is typical. Choose products tested for purity (heavy metals, oxidation).
Forms & Comparison
Triglyceride Form Fish Oil
Best absorption (up to 70% better than ethyl ester form). Look for "TG form" or "re-esterified triglyceride" on the label.
Ethyl Ester Form
Most common and cheapest form. Lower absorption than triglyceride form. Still effective at adequate doses.
Algal Oil (Vegan)
Plant-based DHA (and some EPA) from algae. Suitable for vegetarians/vegans. Often lower in EPA.
Krill Oil
Contains phospholipid-bound omega-3s with added astaxanthin. Better absorption per gram but typically lower total EPA/DHA content.
Cautions & Interactions
- High doses (>3g/day) may increase bleeding risk — discuss with doctor if on anticoagulants.
- Fish oil can cause fishy burps — take with meals or choose enteric-coated capsules.
- Quality matters — look for third-party testing for heavy metals and oxidation (IFOS certification).
- Store in a cool, dark place to prevent oxidation. Refrigeration extends shelf life.
- May lower blood pressure — monitor if on antihypertensives.
Frequently Asked Questions
EPA vs DHA — which matters more?
It depends on your goals. EPA is more potent for inflammation and mood (anti-inflammatory, antidepressant effects). DHA is more important for brain structure and cognitive function. Ideally, supplement with both. For mood, choose EPA-dominant. For cognition, choose DHA-dominant.
How much fish oil do I need?
Look at the EPA + DHA content, not the total fish oil. A "1000mg fish oil" capsule may only contain 300mg of actual EPA+DHA. For general health, aim for 2g combined EPA/DHA. For therapeutic triglyceride reduction, 3-4g.
Can I get enough omega-3 from food?
Possible but difficult for most people. Two servings of fatty fish per week (salmon, sardines, mackerel) provides roughly 500mg EPA+DHA per day. For therapeutic doses (2-4g), supplementation is usually necessary.
This page is for educational purposes only. It is not medical advice. Supplements are not FDA-regulated for efficacy. Consult a healthcare provider before starting any supplement, especially if you take medications.