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Omega-3 (EPA/DHA)

Fatty Acids

Also known as: Fish Oil, EPA, DHA, Docosahexaenoic acid, Eicosapentaenoic acid

Omega-3 fatty acids (EPA and DHA) are essential fats critical for brain function, cardiovascular health, and controlling inflammation. Most people consume far too little omega-3 relative to omega-6.

Best Timing

Take with a fat-containing meal. Split into 2 doses if taking >2g. Store in refrigerator to prevent oxidation.

Absorption

Triglyceride form absorbs 70% better than ethyl ester. Always take with food containing fat.

Health Goals
❤️Heart😊Mood🧠Focus🦴Joints✨Skin🧬Longevity
Who Should Take This
AthletesElderly (60+)High-Stress IndividualsPregnant WomenStudents
  • Reduces systemic inflammation
  • Supports cardiovascular health and lowers triglycerides
  • Essential for brain structure and cognitive function
  • Supports eye health (DHA is a major retinal component)
  • May reduce depression and anxiety symptoms
  • Supports joint health and reduces stiffness
  • Critical for fetal brain development during pregnancy
General health1,000–2,000 mg combined EPA+DHA

Daily

Depression/mood (EPA focus)1,000–2,000 mg EPA

Daily

Higher EPA:DHA ratio preferred

Triglyceride reduction2,000–4,000 mg EPA+DHA

Daily

Under medical supervision

Anti-inflammatory (joints)2,000–3,000 mg EPA+DHA

Daily

  • -Triglyceride form – natural, best absorbed
  • -Ethyl ester – common in supplements, lower absorption
  • -Phospholipid form (krill oil) – good absorption, includes astaxanthin
  • -Algal oil – vegan DHA/EPA source
Wild salmon and sardinesMackerel and anchoviesAlgae (DHA source for vegans)Walnuts and flaxseed (ALA, poorly converted)Chia seeds
Vitamin D3Synergy

Omega-3 provides the fat needed for D3 absorption. Natural pairing.

Vitamin ESynergy

Vitamin E protects omega-3 from oxidation in the body and in the supplement.

CurcuminSynergy

Both are anti-inflammatory through different pathways. Complementary effects.

CoQ10Synergy

Both support cardiovascular health. CoQ10 also protects omega-3 from oxidation.

Omega-3 fatty acids for the treatment of depression

Liao Y, Xie B, et al. - Translational Psychiatry (2019)

Meta-analysis showed significant antidepressant effect of omega-3, particularly EPA-predominant formulations.

REDUCE-IT: Cardiovascular risk reduction with icosapent ethyl

Bhatt DL, Steg PG, et al. - New England Journal of Medicine (2019)

4g/day of EPA reduced cardiovascular events by 25% in statin-treated patients with elevated triglycerides.