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Omega-3 Fatty Acids: Complete Guide

Essential fats for brain, heart, and inflammation. Most people get only 10% of optimal intake.

Quick Summary

Essential fats for brain, heart, and inflammation. Most people get only 10% of optimal intake. 1,000-2,000mg combined EPA+DHA daily. Best form: Triglyceride (TG).

4
Proven Benefits
4
Forms Available
6
Use Cases

What is Omega-3 Fatty Acids?

Omega-3s are polyunsaturated fatty acids that your body cannot produce. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the active forms found in fish oil. ALA (from plants) converts poorly (<5%) to EPA/DHA.

Who Should Consider Omega-3 Fatty Acids?

  • Anyone not eating fatty fish 2-3x weekly
  • People with depression or mood disorders
  • Those with elevated triglycerides
  • Pregnant/breastfeeding women (DHA critical for fetal brain)
  • Athletes seeking faster recovery
  • Those with inflammatory conditions (arthritis, IBD)

How It Works

EPA and DHA integrate into cell membranes, improving fluidity and function. EPA primarily reduces inflammation by competing with pro-inflammatory omega-6s. DHA is structural. Your brain is 60% fat, with DHA being the predominant omega-3.

Forms Comparison

Different forms of Omega-3 Fatty Acids have varying absorption rates and best uses. Here's how they compare:

FormBioavailabilityBest For
Triglyceride (TG)70%Best overall. Natural fish oil form, well-absorbed
Ethyl Ester (EE)40%Cheaper but 30-40% less absorbed; fishy burps
Phospholipid (Krill)75%Premium option. Includes astaxanthin, no burps
Algae Oil65%Vegan source of EPA/DHA. Sustainable, clean

Our recommendation: Triglyceride (TG) for most people due to superior absorption and tolerability.

Benefits & Evidence

Omega-3 Fatty Acids has 4 strongly-evidenced benefits and 1 moderately-evidenced benefits.

Heart health

strong evidence

25% reduction in cardiovascular events at 2g+ daily

Depression/mood

strong evidence

EPA-dominant formulas show significant antidepressant effects

Inflammation reduction

strong evidence

CRP reduced 30% with consistent use

Triglyceride reduction

strong evidence

FDA-approved at 4g daily; reduces TG by 25-50%

Brain health/cognition

moderate evidence

Preserves gray matter volume with aging

Dosing & Timing

Recommended Doses

Standard Dose1,000-2,000mg combined EPA+DHA daily
Clinical Dose2,000-4,000mg for depression, inflammation
Maximum Daily4,000mg daily without medical supervision

Timing

When to TakeWith a fat-containing meal (improves absorption 3x)
With Food?Yes - improves absorption
DurationLong-term; effects build over 4-12 weeks

Side Effects & Interactions

Possible Side Effects

  • Fishy burps. Common with EE form
  • Blood thinning. At high doses
  • Digestive upset. Occasional

Interactions to Know

  • May enhance blood thinner effects (monitor INR)
  • Synergistic with vitamin D for inflammation
  • May reduce blood pressure medication needs

Frequently Asked Questions

Both work. Krill has better absorption per mg and includes astaxanthin, but costs 3-4x more. Fish oil TG form is best value.

Related Topics

Heart HealthDepression SupplementsInflammationFish Oil Vs Krill Oil

About this information: Our analysis of Omega-3 Fatty Acids is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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