Omega-3 (EPA/DHA): Benefits, Dosage & Research
Essential polyunsaturated fatty acids that the body cannot produce on its own. EPA (eicosapentaenoic acid) supports a healthy inflammatory response; DHA (docosahexaenoic acid) is a structural component of brain cell membranes.
Source
Cold-water fatty fish (salmon, mackerel, sardines, anchovies). Algal oil for vegan sources. Fish oil supplements should be in triglyceride form for optimal absorption.
Researched Benefits
- DHA supports brain structure, memory, and cognitive function
- EPA supports healthy inflammatory response and mood
- Cardiovascular health (triglyceride reduction, blood pressure support)
- Joint comfort and mobility
Dosage & Protocol
1-3g combined EPA+DHA daily. For mood support, higher EPA ratios are preferred. For cognitive support, higher DHA. Take with food containing fat.
Safety & Interactions
May interact with blood-thinning medications at doses above 3g/day. Choose products tested for heavy metals, PCBs, and oxidation (look for IFOS certification). Fish burps indicate poor quality or oxidation -- switch brands.