Omega-3 (EPA+DHA)

Your intake

What each level of omega-3 (epa+dha) does

Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.

1. Severely lowYOU ARE HERE

   0 mg – 165 mg

   EPA + DHA contribution to cell membranes, mood, and cardiovascular function compromised.

2. Insufficient

   165 mg – 500 mg

   Most Western diets are below the AHA-suggested 500 mg/day baseline.

3. Adequate

   500 mg – 750 mg

   AHA baseline (500 mg EPA+DHA) met. Good for general cardiovascular maintenance.

4. Therapeutic

   750 mg – 1000 mg

   2–4 g/day used for triglyceride lowering and inflammation. Look for triglyceride-form or rTG products.

5. Diminishing returns

   1000 mg – +

   Bleeding risk at very high doses, especially with anticoagulants.

Overview

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%).

Functions

• ●Structural component of cell membranes (especially neural and retinal)
• ●Substrate for anti-inflammatory eicosanoids (resolvins, protectins, maresins)
• ●Modulates cardiac electrical stability and triglyceride synthesis
• ●Required for normal fetal neural and visual development (DHA)
• ●Regulates gene expression via PPAR transcription factors

Mechanism

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.

Benefits

• ●Lowers triglycerides (~25–30% at 2–4 g EPA+DHA daily)
• ●Reduces sudden cardiac death and major adverse CV events (REDUCE-IT with icosapent ethyl)
• ●Reduces rheumatoid arthritis joint tenderness
• ●Modest reduction in mild-to-moderate depression (EPA-dominant formulas)
• ●Supports fetal brain and visual development (DHA in pregnancy)
• ●May reduce dry eye symptoms

Deficiency

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%.

Excess

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.

Forms

• Triglyceride (TG) fish oil
  Natural form; ~50% better absorbed than ethyl ester
• Re-esterified triglyceride (rTG)
  Concentrated and re-converted to TG form; high bioavailability
• Ethyl ester (EE)
  Cheaper concentrate; lower bioavailability; needs higher dose
• Phospholipid (krill oil)
  Better-absorbed at low doses; expensive per mg EPA+DHA
• Algae oil (vegan DHA/EPA)
  Direct source, bypasses ALA conversion; the vegan option
• Icosapent ethyl (Vascepa)
  Rx-grade pure EPA EE; the REDUCE-IT trial molecule

Food sources

• Wild salmon (cooked) · 3 oz1,800 mg EPA+DHA
• Sardines (canned) · 3 oz1,200 mg EPA+DHA
• Mackerel (cooked) · 3 oz2,500 mg EPA+DHA
• Anchovies (canned) · 2 oz1,000 mg EPA+DHA
• Algae oil supplement · 1 capsule300–500 mg DHA
• Ground flaxseed · 1 tbsp2,300 mg ALA (~115 mg net EPA equivalent)

Supplement forms

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.

Bioavailability

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.

Longevity relevance

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.

Relationships

References

• NIH ODS — Omega-3 Fatty Acidsguideline
• Linus Pauling Institute — EPA and DHAreview
• REDUCE-IT — icosapent ethyl CV outcomes (NEJM 2019)study
• Harris — Omega-3 Index and mortality (J Clin Lipidol 2018)review

About Omega-3 (EPA+DHA)

EPA+DHA — anti-inflammatory, cardiovascular, brain membrane. Target reflects common AHA/NIH guidance (no FDA DV).

Role

Cardio · brain

Daily target

500 mg (TR)

Also called

omega-3, omega 3, epa, dha, epa+dha, fish oil