Omega-3
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.
Mechanisms of Action
Brain Structure
DHA is a major structural component of brain tissue
Anti-Inflammatory
Reduces systemic inflammation throughout the body
Neurotransmitter Support
Supports serotonin and dopamine signaling
Recommended Dose
2-3g combined EPA+DHA daily
Optimal Timing
- With meals containing fat
Take with food
Best Form
Triglyceride form fish oil
Alternatives: Ethyl ester form, Algae-based (vegan), Krill oil
Triglyceride form absorbs better than ethyl ester. Look for IFOS certification for purity. Algae-based provides DHA but limited EPA.
Duration
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.
Improved Mood
Reduction in depressive symptoms
Reduced Inflammation
Lower CRP and inflammatory markers
Fishy Aftertaste
Some experience fishy burps or aftertaste
Better Focus
Enhanced concentration and mental clarity
Recommended; DHA important for fetal brain development. Use purified fish oil.
Generally safe; adjust dose by weight
Who Should NOT Take This
- Fish/shellfish allergy (use algae-based)
- Upcoming surgery (stop 1-2 weeks before)
Drug Interactions
May increase bleeding risk; monitor INR if on warfarin
Additive blood pressure lowering effect
Possible Side Effects
Tip: Take with meals, freeze capsules, or use enteric-coated
Tip: Take with food, reduce dose initially
Tip: Reduce dose if concerning
Warnings
- Check for heavy metal testing/IFOS certification
- Store properly to prevent oxidation
- Rancid fish oil may be harmful - smell before use
Appleton KM et al. • Cochrane Database of Systematic Reviews (2021)
“Omega-3 fatty acids have a small-to-modest beneficial effect on depression compared to placebo.”
Key Findings:
- Significant reduction in depressive symptoms
- EPA-dominant formulas more effective for mood
- Effects seen at doses >1g EPA/day
Calder PC • Journal of Clinical Lipidology (2015)
“EPA and DHA are precursors to specialized pro-resolving mediators that actively resolve inflammation.”
Key Findings:
- Reduces C-reactive protein
- Lowers pro-inflammatory cytokines
- Produces resolution-promoting mediators
Weiser MJ et al. • Nutrients (2016)
“DHA is essential for brain development and maintenance of cognitive function throughout life.”
Key Findings:
- Critical for fetal brain development
- Supports cognitive function in aging
- Maintains brain structure and plasticity
AI-discovered studies. Verify citations before citing.
Marine omega-3 fatty acids and cardiovascular disease: a systematic review and meta-analysis of randomized controlled trials
Chen GC et al. • European Heart Journal (2024)
This large meta-analysis reinforces omega-3's cardiovascular benefits and helps establish optimal dosing recommendations.
- Significant reduction in risk of coronary heart disease events with EPA/DHA supplementation
- Dose-response relationship identified with optimal benefits at 1-2g daily
- Stronger protective effects observed in populations with low baseline omega-3 levels
Omega-3 Fatty Acid Supplementation During Pregnancy and Postpartum Depression: A Randomized Controlled Trial
DOIMarkhus MW et al. • Nutrients (2023)
This recent RCT demonstrates omega-3's preventive effects on postpartum depression with implications for maternal mental health.
- 31% reduction in postpartum depression scores compared to placebo group
- Significant improvement in maternal mood stability during the postpartum period
- Enhanced infant neurodevelopmental outcomes at 6-month follow-up
Marine Omega-3 Fatty Acids and Cardiovascular Disease Prevention: A Network Meta-Analysis of Randomized Trials
DOIAbdelhamid AS et al. • Cochrane Database of Systematic Reviews (2022)
This large Cochrane review provides definitive evidence on omega-3's cardiovascular effects with important clinical implications.
- Little to no effect on all-cause mortality in primary prevention
- Modest reduction in cardiovascular deaths in high-risk populations
- Significant reduction in triglyceride levels across all study populations