Omega-3 (EPA/DHA)
Supports heart, brain, and joint health.
- Typical dose
- 1–2 g
- When to take
- Morning
- Onset
- 4–12 weeks for measurable changes in blood omega-3 index
What it does
Benefits
- Lowers triglycerides and supports cardiovascular health
- Anti-inflammatory effects for joints and recovery
- DHA is a structural lipid in brain and eye tissue
- May support mood and reduce symptoms of mild depression
The science
How it works
EPA and DHA are long-chain omega-3 fatty acids that incorporate into cell membranes and compete with pro-inflammatory omega-6 pathways. They're the precursors to resolvins and protectins — signaling molecules that actively resolve inflammation.
Getting it right
Dose & timing
Dose guidance
Aim for 1–2 g combined EPA+DHA daily. Check the label — a '1000 mg fish oil softgel' often contains only 300 mg actual EPA+DHA.
Best time to take
Take with a meal containing fat for best absorption. Morning is fine; split doses if taking 2+ g to reduce fishy burps.
Is it for you?
Who should (and shouldn't) take it
Good for
- People who eat fatty fish less than twice a week
- Elevated triglycerides
- Joint stiffness
- Vegans (via algae-based DHA/EPA)
Skip or ask a doctor if
- You're on blood thinners (talk to your doctor — mild additive effect)
- Scheduled surgery in the next week
- Fish or shellfish allergy (use algae oil instead)
Know before you start
Side effects & safety
- Fishy aftertaste or burps
- Mild GI upset at high doses
- Slightly increased bleeding time at 3+ g/day
Shopping guide
Forms & what to look for
- Triglyceride (TG) form
Better absorbed than ethyl ester
- Ethyl ester (EE)
Cheapest; slightly lower absorption
- Algae oil
Vegan source of EPA/DHA
- Krill oil
Phospholipid-bound; smaller doses, pricier
Combining
Stacks well with / avoid pairing
Stacks well with
Common questions
FAQ
EPA vs DHA — which matters more?
Both. EPA is more studied for mood and inflammation; DHA for brain and eye structure. Pick a product with meaningful amounts of both.
Is fish oil fishy-burp situation normal?
Common with low-quality oils. Look for third-party tested (IFOS) products, store in the fridge, or switch to enteric-coated capsules.
Can I just eat fish instead?
Yes — 2–3 servings of fatty fish per week (salmon, sardines, mackerel) delivers comparable EPA/DHA.
References
Sources & further reading
Educational only, not medical advice. Check with a clinician before starting anything new, especially if you're on medication or pregnant.
Other supplements
Appears in
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