Omega-3 (EPA & DHA)
One of the most consistently supported supplements in nutrition science. Omega-3 reduces inflammation, supports heart and brain health, and most people in western countries are significantly deficient.
What are Omega-3 Fatty Acids?
Omega-3s are essential polyunsaturated fatty acids — your body cannot make them, so you must get them from food or supplements. The two most important forms are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in fatty fish.
ALA, found in flaxseed and walnuts, is a plant-based omega-3 but converts to EPA and DHA very inefficiently — only about 5% conversion rate. For therapeutic benefit, you need preformed EPA and DHA from fish oil, algae oil, or krill oil.
The typical western diet has an omega-6 to omega-3 ratio of around 15:1 or higher, when the optimal ratio is closer to 4:1. This chronic imbalance drives systemic inflammation underlying many modern health conditions.
What the Research Shows
- Reduces triglycerides by 20–50% in people with elevated levels
- Lowers systemic inflammation — reduces C-reactive protein and other markers
- Supports brain health and cognitive function throughout life
- Reduces risk of cardiovascular events in high-risk populations
- Improves symptoms of depression when combined with standard treatment
- Reduces muscle soreness and speeds recovery after intense exercise
- Critical for fetal brain and eye development during pregnancy
- May slow age-related cognitive decline and reduce dementia risk
Is Omega-3 Right for You?
- Eat fatty fish fewer than 2–3 times per week
- Want to support heart and cardiovascular health
- Experience joint pain or inflammation
- Are pregnant or planning to become pregnant
- Want to support mood and mental health
- Train hard and want faster recovery
- Are vegetarian or vegan — algae oil is the best alternative
- Take blood thinners — omega-3 has mild anticoagulant effects
- Have a fish or shellfish allergy — use algae oil instead
- Are scheduled for surgery — discuss with your doctor
How to Take Omega-3
Always read EPA+DHA content, not total fish oil. Store in the fridge after opening to prevent oxidation. Rancid fish oil smells strongly — if it does, throw it out. Oxidised omega-3 may do more harm than good.
Fish Oil vs Krill Oil vs Algae Oil
Fish oil (triglyceride form) — the gold standard. Triglyceride form is significantly better absorbed than ethyl ester form. Most premium brands use triglyceride. Look for molecularly distilled products with third-party purity testing.
Krill oil — omega-3s bound to phospholipids, which some research suggests improves brain uptake. Contains astaxanthin (a natural antioxidant). More expensive per gram of EPA+DHA. Good option if you tolerate fish oil poorly.
Algae oil — the only vegan option with preformed DHA and EPA. More expensive but sustainable and free from ocean contamination concerns. The best choice for vegetarians, vegans, and those with fish allergies.
Many cheap fish oil supplements use the ethyl ester form which has significantly lower bioavailability than triglyceride form. It's also more prone to oxidation. Check the label — it should say "triglyceride" or "re-esterified triglyceride".
What to Know About Combining Omega-3
Blood thinners (warfarin, aspirin) — omega-3 has mild anticoagulant properties. At doses above 3g daily, discuss with your doctor if you take blood-thinning medications.
Vitamin D3 — positive interaction. Both are fat-soluble and absorb better when taken together with a fatty meal. A natural pairing.
Vitamin E — omega-3 increases need for antioxidant protection. Some fish oil products include vitamin E for this reason. If your product doesn't, ensure adequate dietary vitamin E.
Other fats — taking omega-3 with a meal containing fat significantly improves absorption. Never take on an empty stomach.
What to Buy
Look for high EPA+DHA content per capsule, triglyceride form, and third-party purity testing (IFOS certified is the gold standard for fish oil).