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General HealthStrong Evidence3rd Party Tested
Omega-3
Also known as: Fish Oil, EPA, DHA, ALA, Krill Oil
Essential fatty acids for heart, brain, and inflammatory balance
8/10 Evidence Score
Primary Benefit
Cardiovascular & Anti-inflammatory
Standard Dose
1–3 g EPA+DHA/day
Evidence
Certifications
IFOS 5-StarMSC Certified
Overview
Omega-3 fatty acids, particularly EPA and DHA from marine sources, are essential polyunsaturated fats that play critical roles in brain function, cardiovascular health, and regulating inflammation. Most Western diets are deficient in these important nutrients.
Benefits & Evidence
- Reduces triglycerides significantly
- Supports heart rhythm and cardiovascular health
- Anti-inflammatory properties throughout the body
- Supports brain health and cognitive function
- May reduce depression and anxiety symptoms
Clinical Study Summaries
Marine Omega-3 Supplementation and Cardiovascular Disease
2018New England Journal of Medicine (VITAL Trial)
Omega-3 supplementation was associated with a 28% reduction in heart attack risk.
View studyRecommended Dosage
| Standard Dose | 1–3 g EPA+DHA/day |
| Minimum | 250 mg EPA+DHA/day (maintenance) |
| Maximum | 5 g/day (therapeutic, under supervision) |
| Timing | With meals to improve absorption and reduce GI upset |
Notes: Focus on combined EPA+DHA content, not total fish oil. Triglyceride-form fish oil (not ethyl ester) absorbs better. Algae-based DHA is a vegan alternative.
Side Effects & Interactions
Who Should Consider It
Good candidates
- Individuals with elevated triglycerides
- People with cardiovascular disease or risk factors
- Those eating little oily fish (< 2 servings/week)
- People with inflammatory conditions
- Pregnant women (DHA for fetal development)
Use caution or avoid
- Those on anticoagulant therapy without physician guidance
- People with fish or shellfish allergies (use algae-based)