Omega-3 Fatty Acids

Strong evidence for triglyceride reduction and cardiovascular benefit at therapeutic doses. One of the best-supported supplements overall, though recent mega-trials have tempered some earlier enthusiasm.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

REDUCE-IT showed high-dose EPA (4g icosapent ethyl) reduced cardiovascular events by 25%. Omega-3s reduce triglycerides dose-dependently. DHA is critical for brain structure and development. Anti-inflammatory via specialized pro-resolving mediators (resolvins, protectins). VITAL trial showed modest benefit for MI reduction but not overall cardiovascular events at standard doses.

• Reduces triglycerides dose-dependently
• REDUCE-IT showed cardiovascular event reduction with high-dose EPA
• Anti-inflammatory via specialized pro-resolving mediators
• DHA supports brain structure and cognitive function

General health: 1-2 g combined EPA+DHA daily. Triglyceride reduction: 2-4 g EPA+DHA daily. Take with fatty meals for absorption. Choose products tested for purity.

• Fishy aftertaste and burping
• GI discomfort
• Increased bleeding risk at high doses
• Slight LDL increase possible with DHA

High doses increase bleeding risk. Fish oil may contain mercury and PCBs if not properly purified. May increase LDL slightly at high doses. Fishy aftertaste and burping common.

Cardiovascular benefits are strongest at high doses (2-4 g EPA+DHA) and for triglyceride-focused outcomes. Standard 1 g fish oil doses may have more modest effects. EPA and DHA have somewhat different effect profiles.

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