Omega-3 Fish Oil
EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid) — essential fatty acids.
Among the most researched supplements on earth. Omega-3 fatty acids are essential fats the body cannot produce — they must come from diet or supplementation. Critical for cardiovascular health, brain function, and inflammation control.
Evidence Quality
Hundreds of large-scale RCTs and meta-analyses. Cardiovascular, neurological, and anti-inflammatory benefits are among the most replicated findings in nutritional science.
What Is Omega-3?
Omega-3 fatty acids are polyunsaturated fats found primarily in fatty fish (salmon, mackerel, sardines) and algae. The two most biologically active forms are EPA and DHA. A third form — ALA — is found in plants like flaxseed, but the body converts it to EPA/DHA very inefficiently.
Fish oil supplements concentrate EPA and DHA from cold-water fish. Algae-based omega-3s are a vegan alternative with equivalent DHA and EPA potency.
Key Benefits
Cardiovascular Health
Reduces triglycerides by 20–30%, lowers blood pressure, reduces inflammation in arterial walls, and decreases risk of cardiovascular events.
Brain & Cognitive Function
DHA makes up ~25% of the brain's total fat content. Supplementation supports memory, mood, and may reduce risk of cognitive decline with aging.
Systemic Anti-Inflammation
EPA is converted into anti-inflammatory prostaglandins, reducing chronic low-grade inflammation linked to metabolic disease, joint pain, and fatigue.
Muscle Recovery & Body Composition
Supports muscle protein synthesis post-exercise and may reduce exercise-induced muscle soreness. Some studies show modest reductions in body fat over time.
Dosage & How to Take It
General wellness dose
1,000–2,000 mg combined EPA+DHA per day
Therapeutic dose (triglycerides)
2,000–4,000 mg EPA+DHA per day (under medical supervision)
Timing
With meals (especially fat-containing ones) to improve absorption and minimize fishy aftertaste.
Form
Triglyceride form absorbs better than ethyl ester. Enteric-coated softgels reduce burping.
Contraindications & Cautions
- Anticoagulants (Warfarin, Aspirin): High doses of omega-3 may increase bleeding risk — consult your doctor.
- Fish allergy: Use algae-based omega-3 as an alternative.
- Surgery: Stop 1–2 weeks before scheduled surgery due to blood-thinning effects.
- High-dose use: Above 3g/day EPA+DHA should be done under medical supervision.
What to Look for When Buying
- Label shows combined EPA + DHA mg (not just "fish oil mg" — these are different!)
- Triglyceride (TG) form — better absorbed than ethyl ester (EE)
- IFOS 5-star certified or third-party tested for oxidation and heavy metals
- Enteric coating or lemon-flavored to prevent fishy aftertaste
Where to Buy
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Amazon — Omega-3 Fish Oil (recommended)
High-potency EPA+DHA, triglyceride form, third-party purity tested.
iHerb — Omega-3 Selection
Large catalog of IFOS-certified fish oils. Ships internationally.