Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
EPA + DHA contribution to cell membranes, mood, and cardiovascular function compromised.
Most Western diets are below the AHA-suggested 500 mg/day baseline.
AHA baseline (500 mg EPA+DHA) met. Good for general cardiovascular maintenance.
2–4 g/day used for triglyceride lowering and inflammation. Look for triglyceride-form or rTG products.
Bleeding risk at very high doses, especially with anticoagulants.
You're at 0% of your omega-3 (epa+dha) target. The biggest single-serving sources to top it off:
Family of polyunsaturated fatty acids: ALA (alpha-linolenic acid, plant) is the essential parent; EPA and DHA (marine) are the metabolically active long-chain forms with the strongest evidence base. Cardiovascular, neurological, and anti-inflammatory effects are well-documented; vegetarian conversion of ALA → EPA/DHA is poor (~5–10%).
EPA and DHA incorporate into cell membrane phospholipids, displacing arachidonic acid. Membrane EPA serves as substrate for less inflammatory series-3 prostaglandins, series-5 leukotrienes, and the resolvins/protectins/maresins that actively terminate inflammation. DHA-rich membranes (retina, brain grey matter) support fluidity and ion-channel function. Hepatic triglyceride lowering is via reduced VLDL secretion and increased fatty acid beta-oxidation.
Frank essential fatty acid deficiency is rare. Functional inadequacy is widespread — Omega-3 Index (RBC EPA+DHA % of total fatty acids) <4% associates with increased CV risk; most Western diets sit at 4–5%, ideal target ~8–11%.
FDA GRAS up to 3 g/day from supplements (excluding diet). Higher doses (4 g+) modestly increase bleeding time and AFib incidence in REDUCE-IT and STRENGTH.
Triglyceride or re-esterified triglyceride (rTG) forms absorb better than ethyl ester (EE) forms. Look for products that specify EPA and DHA content per serving — total 'fish oil' mg is misleading. 1–2 g EPA+DHA daily is the typical maintenance dose. For vegan, algae-derived DHA (often paired with EPA) is the only direct route. Take with a fat-containing meal.
TG form ~50% better absorbed than EE; rTG and krill oil also high. Take with a fat-containing meal (raises absorption 2–4×). Fishy burps are usually a quality (oxidation) issue — check that the product has an antioxidant (vitamin E, rosemary) and isn't past expiration. Refrigerate after opening.
Strong observational signal: higher Omega-3 Index correlates with lower all-cause and CV mortality. EPA-dominant icosapent ethyl reduced major adverse CV events 25% in REDUCE-IT. DHA supports brain structure across life. Among the cleanest cases for routine supplementation in low-fish populations.
EPA+DHA — anti-inflammatory, cardiovascular, brain membrane. Target reflects common AHA/NIH guidance (no FDA DV).
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.
★ = load-bearing / primary cofactor. Track these in My Journey.