Omega-3 Fatty Acids
EPA (Eicosapentaenoic Acid) / DHA (Docosahexaenoic Acid)
Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce. EPA and DHA, found primarily in fatty fish and algae, are the most biologically active forms. They are critical for brain structure, cardiovascular health, and controlling inflammation.
How It Works
Omega-3s function through multiple mechanisms:
- Cell Membrane Structure: DHA is a major structural component of brain and retinal cell membranes, affecting membrane fluidity and receptor function.
- Anti-inflammatory Eicosanoids: EPA competes with omega-6 arachidonic acid, producing less inflammatory prostaglandins and leukotrienes.
- Specialized Pro-resolving Mediators: EPA and DHA produce resolvins, protectins, and maresins that actively resolve inflammation.
- Gene Expression: Activate PPAR receptors and suppress NF-κB, reducing inflammatory gene expression.
- Triglyceride Reduction: High-dose EPA/DHA (2–4 g) significantly reduces triglycerides by 25–30%.
- Cardiovascular Protection: Reduce platelet aggregation, improve endothelial function, and may stabilize heart rhythm.
Key Benefits
- Cardiovascular health: Reducing triglycerides and supporting heart rhythm and endothelial function.
- Brain and cognitive health: DHA is a structural fat in the brain and retina; EPA/DHA support mood and cognition.
- Inflammation & joint health: Lower inflammatory markers and improve symptoms in conditions like rheumatoid arthritis.
- Eye health: DHA is a major structural component of the retina.
The REDUCE-IT trial demonstrated that 4g/day of high-dose EPA reduced major cardiovascular events in high-risk patients.
How Omega-3 is Used
- General health: 250–500 mg/day combined EPA+DHA from fish or supplements.
- Heart disease: Around 1 g/day EPA+DHA, or prescription-strength EPA for high-risk patients.
- High triglycerides: 2–4 g/day EPA+DHA, usually under medical supervision.
- Mood support: EPA-dominant formulas (around 1–2 g/day) are most studied for depression.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Salmon (wild Atlantic) | 1,800 mg per 3 oz |
| Mackerel | 1,500 mg per 3 oz |
| Mackerel | 1,400 mg per 3 oz |
| Sardines | 1,200 mg per 3 oz |
| Anchovies | 1,700 mg per 3 oz |
| Herring | 500 mg per 3 oz |
Safety Information
Contraindications
- Before surgery - stop 2 weeks prior due to blood-thinning effects
- Fish/shellfish allergy - use algae-based omega-3 instead
Potential Side Effects
- Fishy burps and aftertaste (common)
- GI upset, diarrhea (uncommon)
- GI upset, diarrhea (uncommon)
Scientific Research
Omega-3 and Cardiovascular Disease: Meta-Analysis
JAMA Cardiology
Fish oil supplements reduced heart attacks by 8% and heart disease events by 5%.
Omega-3 Fatty Acids for Major Depressive Disorder: A Meta-Analysis
Translational Psychiatry
This analysis of 26 studies found that omega-3 fish oil supplements can help reduce depression symptoms, especially when the supplement is high in EPA (one type of omega-3). Taking 1-2 grams of EPA daily worked well, and the benefits added to the effects of antidepressant medications. This suggests omega-3s may be a helpful natural addition to depression treatment.
REDUCE-IT: Cardiovascular Risk Reduction with Icosapent Ethyl
New England Journal of Medicine
The REDUCE-IT trial was a groundbreaking study showing that taking high-dose purified fish oil (4 grams daily of EPA) significantly reduced heart attacks, strokes, and cardiovascular deaths by 25% in people with elevated triglycerides already taking statins. This led to FDA approval of prescription-strength omega-3 for reducing cardiovascular risk. The dose used (4g/day) is higher than typical supplements.
Recommended Products
Viva Naturals Triple Strength Omega-3
Viva Naturals
Nordic Naturals Ultimate Omega
Nordic Naturals
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.