Omega-3 (EPA + DHA)
Cardiovascular and cognitive benefits at 1–2g combined EPA+DHA. Skip if you eat 2+ servings of fatty fish weekly.
Why
EPA and DHA are long-chain omega-3 fatty acids primarily from fatty fish. They reduce triglycerides, support cell membrane function, and are concentrated in brain tissue. Supplementation is most useful for people who don't eat fatty fish regularly. Algae-derived versions exist for vegetarians.
How it works
Incorporated into cell membranes; competes with arachidonic acid in eicosanoid synthesis, shifting inflammatory signalling toward resolution.
Expected onset · ~12 weeks for steady-state membrane uptake
How to take
Dosage
1–2g combined EPA+DHA daily (check the label, total fish oil weight is misleading).
Timing
With a meal containing fat
On the label
Look for combined EPA+DHA per serving on the label, not just 'fish oil 1000mg'. Third-party tested for purity (IFOS, USP).
Ideal for
Anyone who eats fatty fish less than twice per week.
Safety
Markers this may influence
Evidence
EFSA Reg 432/2012 authorised the health claim that EPA and DHA contribute to normal heart function at a combined intake of ≥250 mg/day, a cause-and-effect relationship established from pooled human trial data. Most useful for adults eating fatty fish less than twice per week; algae-derived sources are equivalent for vegetarians.
Where to get it
Shop Omega-3 (EPA + DHA) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.