Omega-3 Fatty Acids (Fish Oil / EPA+DHA)
The anti-inflammatory fats your brain and heart love — they're genuinely one of the most well-studied and impactful supplements out there.
Benefits
- +Supports heart health and may lower triglycerides
- +Reduces inflammation throughout the body
- +Supports brain function and cognitive health
- +May help with joint pain and stiffness
- +Linked to reduced risk of depression
- +Supports eye health (DHA is a major component of retinas)
Dosage & Cost
Look at the EPA+DHA content on the label, not just total fish oil (which is often much higher). Algae-based omega-3 is a great option for vegans or those who don't want to eat fish. Krill oil is also more bioavailable but pricier.
Side Effects
- !Fishy burps or breath (take enteric-coated capsules or with meals)
- !Loose stools or digestive upset at high doses
- !May increase bleeding risk — caution with blood thinners
- !Possible interaction with blood pressure or cholesterol medications
- !Oxidation of low-quality fish oil can be pro-inflammatory (buy fresh, well-packaged)
Food Sources
- • Fatty fish (salmon, mackerel, sardines, herring)
- • Walnuts
- • Flaxseeds and chia seeds (ALA form — less efficient conversion)
- • Algae (direct DHA/EPA source)
- • Fortified foods
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.