How It Works
EPA/DHA incorporate into cell membranes â increased fluidity. EPA competes with AA (arachidonic acid) â reduced pro-inflammatory eicosanoids (PGE2, LTB4). DHA concentrated in brain/retina. Activate PPARs, inhibit NF-ÎșB. Resolvins and protectins (specialized pro-resolving mediators) derived from EPA/DHA.
Dosage & Timing
Optimal Timing
Split AM/PM to reduce fish burps. Take with fatty meal. Refrigerate capsules to reduce oxidation and reflux.
Blood Markers to Monitor
- Omega-3 Index (target: >8%)
- Triglycerides (should decrease)
- HS-CRP (inflammatory marker)
Deficiency Symptoms
- Dry skin
- Joint stiffness
- Poor concentration
- Low mood
- Dry eyes
Cycling & Duration
No cycling required â safe for continuous daily use.
Best Forms (Ranked)
Best absorption. Natural form. Most quality brands use this. Our top pick.
Less bioavailable. Cheaper. Common in budget brands.
Phospholipid form â best absorption. Contains astaxanthin. Lower EPA/DHA per $.
DHA/EPA from algae. Vegan. Comparable efficacy to fish oil. More expensive.
Evidence-Based Benefits
- 20-30% reduction in inflammatory markers
- 8-12% reduction in triglycerides
- Improved mood (particularly EPA >1g/day)
- Joint pain reduction (moderate effect)
- Cognitive protection (DHA)
- Exercise recovery (reduced DOMS)
Side Effects & Safety
- Fish burps/reflux (refrigerate, take with food, try enteric coated)
- Blood thinning at >3g/day (discontinue before surgery)
- Oxidation risk with poor quality oils (check freshness â shouldn't smell fishy)
â Good For
- Low fish intake (<2 servings/week)
- Inflammatory conditions
- Cardiovascular risk
- Brain health / cognitive decline prevention
- Athletes (recovery, brain health)
- Mood support
â ïž Skip If
- Blood thinning medications (consult doctor)
- Fish allergy (use algal)
- Before surgery (stop 1-2 weeks prior)
Stacks Well With
Recommended Products
Affiliate links â we may earn commission.