Omega-3 (Fish Oil, EPA/DHA)

What it is

Omega-3 fatty acids EPA and DHA are long-chain polyunsaturated fats found in oily fish and fish-oil supplements. They are incorporated into cell membranes and give rise to anti-inflammatory signaling molecules, which underlies their effects on cardiovascular and other tissues.

Benefits

Higher EPA/DHA intake is associated with lower triglycerides and supports cardiovascular and brain health, with triglyceride-lowering effects clearest at higher doses. Common effective intakes are about 1,000-2,000 mg of combined EPA+DHA per day; the FDA suggests supplements not exceed 2 g/day of EPA+DHA, while prescription forms use up to 4 g.

When to take it

Taken daily with a fat-containing meal to improve absorption and reduce reflux; doses refer to combined EPA+DHA, not total fish oil.

Side effects

Generally well tolerated; common effects are fishy aftertaste, burping, and mild GI upset. High doses can have a mild blood-thinning effect, relevant for those on anticoagulants or before surgery.

Sources

• NIH ODS Omega-3 Fatty Acids Fact Sheet for Health Professionals

Products containing Omega-3 (Fish Oil, EPA/DHA)

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