Omega-3 (EPA/DHA) — full guide

Overview

Omega-3 fatty acids — mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are essential fats crucial for cardiovascular health, brain function, vision, and inflammation control.
Because the body produces very little, dietary intake or supplementation is essential.

What the Evidence Shows

Domain	Evidence Level	Observed Effects
Heart & inflammation	High	Reduces triglycerides, blood pressure, and systemic inflammation.
Brain & mood	Moderate to high	Improves cognitive function and supports mild depression.
Joints & skin	Moderate	Reduces stiffness and improves skin hydration.
Vision & aging	Moderate	Slows retinal and visual decline.

Overall: High for cardiovascular health; moderate to high for brain and inflammation support.

Mechanism of Action

EPA/DHA replace pro-inflammatory fatty acids in cell membranes.
Converted into resolvins and protectins — powerful anti-inflammatory mediators.
Stabilize neuronal membranes → improved synaptic transmission.
Support nitric oxide production and endothelial function, protecting the cardiovascular system.

💊 Dosage & Forms

Goal	Typical Dose (EPA + DHA)	Recommended Form	Timing
General health	1,000–2,000 mg/day	Fish oil / krill / algae oil	With a fatty meal
Inflammation / joints	2,000–3,000 mg/day	EPA-rich	Under medical supervision
Mood & brain	1,000–1,500 mg/day	DHA-dominant	Morning or midday

💡 Tip: Maintain an EPA : DHA ratio around 3 : 2 for optimal balance.

Useful Synergies

Combination	Main Effect
Omega-3 + Vitamin D	Enhanced heart and immune health.
Omega-3 + CoQ10	Mitochondrial and cardiac protection.
Omega-3 + Magnesium	Better muscle recovery and nerve balance.
Omega-3 + Curcumin	Potent anti-inflammatory synergy.

🟢 Proven Benefits

Lowers triglycerides and supports heart health.
Improves memory and mental vitality.
Reduces joint pain and chronic inflammation.
Supports vision and neuronal regeneration.

🟡 Still Under Study

Effects vary depending on EPA / DHA ratio and oil quality.
No proven effect on weight loss or athletic performance.
Benefits depend on consistent, long-term intake.

⚠️ Risks & Interactions

Consult a healthcare professional if you take anticoagulants, plan surgery, or are pregnant.
May cause fishy aftertaste or reflux at high doses.
Enhances the effect of anticoagulants and antiplatelet drugs.
Avoid combining with high doses of vitamin E without medical supervision.

✅ Quality Tips

Choose IFOS 5★-certified oil (tested for purity & oxidation).
Prefer krill oil for better absorption and fewer reflux effects.
Store in a cool, dark place to prevent oxidation.
Combine with natural vitamin E (alpha-tocopherol) for prolonged use.

Sources

https://ods.od.nih.gov/
https://www.canada.ca/en/health-canada.html
https://examine.com/supplements/fish-oil/
https://pubmed.ncbi.nlm.nih.gov/32792267/
PubMed (32792267) — Meta-analysis on EPA/DHA and cardiovascular risk
Examine.com — Fish Oil Overview
NIH/ODS — Omega-3 Fatty Acids
Health Canada — Omega-3 Safety Sheet