Heart/Inflammation/Mood

Omega-3

EPA/DHA fats from fish or algae that lower triglycerides and may support heart and inflammatory health in adults with low fish intake.

Omega-3

EPA/DHA fats from fish or algae that lower triglycerides and may support heart and inflammatory health in adults with low fish intake.

100

score

evidence

Safe

risk

Proven Benefits

01Lowers triglycerides

02Modestly lowers blood pressure

03Modestly lowers CV event risk

04Reduces depressive symptoms

05Lowers CRP and IL-6

06May ease joint pain/stiffness

07May improve dry eye symptoms

Chemical Forms

Recommended

Re-esterified triglyceride fish oil
Triglyceride fish oil
Algal oil (DHA or DHA/EPA)

Avoid

Ethyl ester fish oil (less absorbable without a fatty meal)
Flaxseed oil / ALA-only products (poor conversion to EPA/DHA)

Expert Note

Triglyceride and re-esterified triglyceride forms generally absorb better than ethyl esters, especially if taken without a high-fat meal. Algal oil provides preformed DHA, and some products also provide EPA, making it the best vegan option. ALA-only oils are not equivalent because conversion to DHA is very low.

Protocol

Amount

1000-2000 mg EPA+DHA

Frequency

Once daily or split into 2 doses with meals

When

With a meal containing fat; this matters most for ethyl ester forms.

Condition-Based Dosing

Adults eating little or no fatty fish

500-1000 mg EPA+DHA daily— Roughly covers what many adults miss by not eating 2 servings of oily fish per week.

Low omega-3 index (< 4%)

1000-2000 mg EPA+DHA daily for 8-12 weeks, then retest— Higher intakes raise the omega-3 index faster than food alone.

Fasting triglycerides elevated

2000-4000 mg EPA+DHA daily under clinician guidance— Most lipid-lowering trials use higher doses; monitor triglycerides and tolerance.

Vegetarian or vegan adults

300-600 mg DHA daily or 500-1000 mg DHA+EPA from algal oil— Many algal products are DHA-heavy; check the label for combined EPA+DHA.

Safety & Limits

Upper Safe Limit

Up to 5 g/day combined EPA+DHA appears safe in adults (EFSA; no formal UL)

Cycling

Safe for continuous use

Contraindications

Anticoagulants or antiplatelet drugs — higher doses can increase bruising or bleeding risk

Atrial fibrillation history — high-dose EPA/DHA may increase recurrence risk in some adults

Fish or shellfish allergy — choose algal oil instead of fish-derived products

Upcoming surgery — discuss doses above 1 g/day with a clinician

Avoid Combining With

✕Orlistat or fat-blocking drugs (reduce absorption — separate and ask a clinician)
✕Ethyl ester fish oil on an empty stomach (lower absorption — take with a fatty meal)
✕Rancid or poorly stored oil (oxidation reduces quality — keep cool, sealed, and away from light)

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