Omega-3 Fatty Acids (EPA/DHA)
Essential anti-inflammatory fats that most people don't get enough of
Also known as: Fish Oil • EPA • DHA • Omega-3
Overview
Omega-3 fatty acids — specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — are essential polyunsaturated fats that the body cannot produce and must obtain from diet or supplements. They are critical for brain function, cardiovascular health, and controlling inflammation throughout the body. The modern Western diet is severely imbalanced, with omega-6 to omega-3 ratios of 15:1 to 20:1 (optimal is 2:1 to 4:1). This imbalance promotes chronic inflammation, which underlies many modern diseases. Fish oil supplementation is one of the most well-studied interventions in nutritional science, with over 30,000 published studies.
Key Benefits
Cardiovascular Health
Omega-3s reduce triglycerides by 15–30%, lower blood pressure, reduce arterial plaque formation, and decrease the risk of arrhythmias. The REDUCE-IT trial showed high-dose EPA (4g/day) reduced cardiovascular events by 25%.
Anti-Inflammatory Effects
EPA and DHA are precursors to resolvins and protectins — specialized pro-resolving mediators that actively resolve inflammation. This makes omega-3s beneficial for inflammatory conditions including arthritis, IBD, and chronic pain.
Brain Health & Cognition
DHA makes up 40% of polyunsaturated fatty acids in the brain. Adequate omega-3 intake supports cognitive function, memory, and may reduce the risk of cognitive decline. DHA is particularly important during pregnancy for fetal brain development.
Mood & Mental Health
Meta-analyses show omega-3 supplementation (particularly EPA-dominant formulas) can reduce symptoms of depression with effect sizes comparable to some antidepressant medications. EPA at 1–2g/day shows the strongest evidence.
Dosage & How to Take
General health: 1g combined EPA+DHA daily. For specific conditions, higher doses of 2–4g may be needed. Always look at the EPA+DHA content, not total fish oil weight.
| Purpose | Dose | Notes |
|---|---|---|
| General health | 1g EPA+DHA/day | Minimum effective dose for cardiovascular protection |
| Anti-inflammatory | 2–3g EPA+DHA/day | Higher EPA ratio preferred |
| Depression/mood | 1–2g EPA/day | EPA-dominant formulas (>60% EPA) most effective |
| Triglyceride reduction | 2–4g EPA+DHA/day | Under medical supervision for high doses |
Best Time to Take
Take with the largest meal of the day (containing fat) for best absorption. Splitting into 2 doses reduces fishy burps.
With or Without Food
Always take with a fat-containing meal. Absorption increases by 300% compared to taking on an empty stomach.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Triglyceride (TG) Fish Oil | High | General supplementation | Natural form found in fish. 70% better absorbed than ethyl ester. |
| Ethyl Ester (EE) Fish Oil | Moderate | Budget option | Most common form. Requires conversion back to TG for absorption. |
| Algal Oil (Vegan) | High | Vegans and vegetarians | DHA-rich, some products also contain EPA. Sustainable source. |
| Krill Oil | High | Those who want phospholipid-bound omega-3s | Contains astaxanthin. Lower total EPA+DHA per capsule. |
Side Effects & Safety
Common
- Fishy burps/aftertaste
- Mild GI upset
- Loose stools at high doses
Rare
- Increased bleeding time (at very high doses)
- Fishy body odor
Contraindications
- Fish/shellfish allergy (use algal oil)
- Blood thinning medications (consult doctor at >3g/day)
- Scheduled surgery (stop 1–2 weeks before)
Interactions
Omega-3s have mild blood-thinning effects. May enhance anticoagulant activity at high doses (>3g/day).
Fish oil enhances vitamin D absorption. Complementary pairing.
Omega-3s may increase vitamin E requirements due to increased PUFA oxidation. Many quality fish oils include vitamin E.
Scientific Research
REDUCE-IT Trial
High-dose EPA (4g/day icosapent ethyl) reduced cardiovascular events by 25% in statin-treated patients with elevated triglycerides.
Omega-3 and Depression
Meta-analysis of 26 RCTs found EPA-predominant formulas (≥60% EPA) significantly reduced depressive symptoms (SMD = -0.61).
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.