Omega-3 (EPA/DHA)

amino acids

★★★★★

Essential fatty acids found in fatty fish. Anti-inflammatory, cardiovascular protective, and important for brain health.

Benefits

✓Heart health — reduces triglycerides

✓Brain function and mental clarity

✓Anti-inflammatory effects

✓Joint health

✓May reduce depression symptoms (EPA specifically)

Dosage

Typical Dose

1-2g combined EPA/DHA daily

Upper Limit

5g daily

Timing

With meals containing fat

Forms & Bioavailability

Fish Oil (Triglyceride form)

High — natural form, well absorbed

Krill Oil

High — phospholipid-bound, may be better absorbed per mg

Algae Oil (DHA)

Good — vegan source, mainly DHA

Ethyl Ester

Moderate — cheaper but less well absorbed

Side Effects

⚠Fish burps (use enteric-coated capsules)

⚠Mild blood thinning at high doses

⚠Rare: fishy aftertaste

Interactions

⚡Blood thinners (warfarin, aspirin) — increases bleeding risk

⚡Blood pressure medications — additive effect

⚡Consult doctor if on anticoagulants

Research Summary

Extensive evidence for cardiovascular benefits. REDUCE-IT trial showed 25% reduction in cardiovascular events with high-dose EPA. Strong evidence for triglyceride reduction. Moderate evidence for depression (EPA-dominant formulas).

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.