Omega-3
EPA & DHA (Fish Oil)
Key Benefits
Brain Function
DHA comprises 40% of brain polyunsaturated fats, supporting cognitive function, memory, and neuroplasticity.
Cardiovascular Health
Reduces triglycerides, improves arterial function, and supports healthy blood pressure.
Anti-Inflammatory
EPA produces anti-inflammatory eicosanoids, reducing chronic inflammation throughout the body.
Mood Support
Supports mental health and may reduce symptoms of depression, particularly when EPA-dominant.
Activation Synergies
Recommended Dosage
medical_servicesLook for EPA+DHA combined content (not just "fish oil" weight). Higher EPA for mood/inflammation, higher DHA for cognitive support. Take with meals to reduce fishy aftertaste.
Deficiency Indicators
- Dry, scaly skin
- Brain fog or poor concentration
- Joint pain or stiffness
- Mood issues or depression
- Poor cardiovascular health
Scientific Citations
Omega-3 Fatty Acids Fact Sheet
Fish Oil: Research Summary
Forms & absorption
scienceNot all forms absorb equally — these are ordered best-absorbed first.
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Triglyceride (rTG) form trending_up Well absorbed · best for Getting the most EPA/DHA per capsule
Re-esterified triglyceride form — absorbed better than ethyl ester.
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Phospholipid (krill oil) trending_up Well absorbed
Well absorbed, but usually carries less EPA/DHA per capsule.
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Ethyl ester (EE) trending_flat Moderate · best for Budget
Common and cheaper; absorbed noticeably better when taken with a fatty meal.
Absorption varies between people; informational only, not medical advice.
Research & Sources
What the evidence says — with links to the original studies
There is high-certainty evidence that long-chain omega-3 (EPA+DHA) lowers blood triglycerides in a dose-dependent way (~15% at supplement doses, ~30% at prescription 4 g/day), and this is recognized by the NIH ODS, the American Heart Association, and EFSA. However, evidence that omega-3 supplements prevent cardiovascular events or death in the general population is mixed and largely null (VITAL, ASCEND, Cochrane 2020), with a clear benefit shown only in one high-risk EPA-only trial (REDUCE-IT). For mood, meta-analytic evidence favors EPA-predominant formulations over DHA. Bioavailability differs by chemical form (rTG and natural triglyceride absorb better than ethyl ester), though dose-matched plasma levels of krill and fish oil are broadly comparable.
Supporting Evidence
States EPA/DHA lower triglycerides and may reduce some CV endpoints, with stronger evidence in people with existing coronary heart disease than in healthy adults.
8,179 statin-treated high-risk patients; 4 g/day icosapent ethyl (EPA-only ethyl ester) cut major adverse CV events by ~25% (HR 0.75) vs placebo. The strongest positive CV-outcome trial.
Concludes prescription EPA+DHA or EPA-only at 4 g/day reduces triglycerides by 20-30%+ and is an effective, safe option as monotherapy or adjunct.
40 trials; found a dose-dependent protective effect for MI and CVD events (~9% MI risk reduction per additional gram/day EPA+DHA); supports 1,000-2,000 mg/day.
EPA-pure and EPA-major formulations improved depression, while DHA-pure/DHA-major did not; optimal signal at >=60% EPA and <=1 g/day.
16-week RCT: a >95% re-esterified triglyceride (rTG) product produced significantly greater erythrocyte EPA/DHA incorporation than a <70% rTG preparation.
Opposing / Critical Views
86 trials, 162,796 participants: little or no effect of EPA/DHA on all-cause mortality or major cardiovascular events (moderate/high certainty); only a small reduction in coronary deaths/events (low certainty) plus high-certainty triglyceride lowering.
25,871 general-population adults; 1 g/day (460 mg EPA + 380 mg DHA) did not reduce major CV events (HR 0.92) or cancer; a secondary signal for total MI (HR 0.72) only.
15,480 people with diabetes and no known CVD; 840 mg/day omega-3 showed no benefit on serious vascular events (8.9% vs 9.2%, p=0.55).
Full-text & official documents
Educational summary of published research — not medical advice. Consult a qualified professional before supplementing.
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