Omega-3 Fatty Acids (EPA/DHA)
Essential fatty acids critical for brain health, mood regulation, and reducing inflammation throughout the body.
Omega-3 fatty acids, particularly EPA and DHA from fish oil, are essential fats that the body cannot produce. They play crucial roles in brain structure, reducing inflammation, supporting cardiovascular health, and regulating mood. Higher EPA ratios are particularly beneficial for mood disorders.
DHA is a major structural component of brain tissue
Reduces systemic inflammation throughout the body
Supports serotonin and dopamine signaling
How Omega-3 works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
2-3g combined EPA+DHA daily
Take with food
| Form | Type |
|---|---|
| 💧Triglyceride form fish oil | Recommended |
| 💊Ethyl ester form | Alternative |
| 💊Algae-based (vegan) | Alternative |
| 💧Krill oil | Alternative |
Triglyceride form absorbs better than ethyl ester. Look for IFOS certification for purity. Algae-based provides DHA but limited EPA.
Minimum: 8 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Take with fatty meals for best absorption. Can split dose AM/PM. Higher EPA ratio (2:1 or more) preferred for mood benefits.
Reduction in depressive symptoms
Lower CRP and inflammatory markers
Some experience fishy burps or aftertaste
Enhanced concentration and mental clarity
Recommended; DHA important for fetal brain development. Use purified fish oil.
Generally safe; adjust dose by weight
May increase bleeding risk; monitor INR if on warfarin
Additive blood pressure lowering effect
Tip: Take with meals, freeze capsules, or use enteric-coated
Tip: Take with food, reduce dose initially
Tip: Reduce dose if concerning
Both are fat-soluble and support mood/brain health
Enhanced mood support and immune function
Both reduce inflammation through different pathways
Synergistic anti-inflammatory effects
Different cardiovascular mechanisms
Multi-target cardiovascular protection
Both support cardiovascular and skin health
Comprehensive cardiovascular and anti-inflammatory support
Both support brain health and mood
Comprehensive brain and mood support
Omega-3 for triglycerides; bergamot for LDL
Comprehensive lipid management
Different healthy fats with complementary benefits
Comprehensive anti-inflammatory and metabolic support
Omega-3 may enhance carnitine's effects on fat oxidation
Improved fat metabolism and recovery
Both support brain structure and function
Comprehensive brain health support
Both support cardiovascular health
Comprehensive heart and energy support
Different essential fatty acids with complementary effects
Balanced omega fatty acid profile
Both support brain structure and function
Comprehensive brain health support
DHA is concentrated in retina; omega-3 improves carotenoid absorption
Enhanced eye health and better lutein uptake
DHA is concentrated in retinal membranes
Comprehensive eye health support
Both support mood through different mechanisms
Comprehensive mood and antioxidant support
Both support cardiovascular health (use caution — both affect clotting)
Comprehensive cardiovascular support
PEA is a fatty acid amide; omega-3s support similar pathways
Comprehensive anti-inflammatory support
Both support brain cell membrane health
Comprehensive phospholipid and fatty acid support
Different lipid targets
Comprehensive lipid management
Both support mood through different mechanisms
Enhanced antidepressant effects
Both support mood through different mechanisms
Comprehensive mood support
Both reduce inflammation
Enhanced recovery and anti-inflammatory effects
MVIs do not contain essential fatty acids. Omega-3s complement the micronutrient coverage of MVIs with anti-inflammatory macronutrient support.
Comprehensive micronutrient and essential fatty acid coverage for cardiovascular, brain, and immune health
Omega-3 fatty acids provide structural neuronal membrane support and reduce neuroinflammation, complementing sage's AChE inhibition and antioxidant neuroprotection.
Comprehensive neuroprotection through anti-inflammatory (omega-3) and cholinergic/antioxidant (sage) mechanisms
Omega-3 fatty acids complement PSO's omega-6 fatty acids, improving the overall fatty acid ratio and amplifying anti-inflammatory cardiovascular benefits
Balanced omega fatty acid profile with enhanced cardiovascular and anti-inflammatory support
Top studies from 40+ peer-reviewed papers
Tobias DK et al. • Nature communications (2025)
“This meta-analysis examined the effects of Omega-3.”
Mohammady M et al. • The Cochrane database of systematic reviews (2024)
“The evidence is very uncertain about the effect of omega-3 fatty acids in people with intermittent claudication on quality of life, walking distance (pain-free or maximal), ankle-brachial index, and the incidence of revascularisation procedures or frequency of amputation in the lower limb.”
Ziaei S et al. • Nutritional neuroscience (2024)
“The present systematic review and meta-analysis indicate the efficacy of omega-3 FAs in increasing the serum concentration of BDNF.”
Mohsen G et al. • Nutrients (2023)
“although reduced inflammatory markers were observed, preoperative administration of omega-3 FAs immunonutrients had no significant effect on the postoperative inflammatory response in patients undergoing abdominal surgeries.”
Sepidarkish M et al. • Critical reviews in food science and nutrition (2022)
“The evidence supports a beneficial effect of omega-3 FAs intake on serum adiponectin levels but does not appear to impact on leptin concentrations.”
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