Omega-3
EPA/DHA fats from fish or algae that lower triglycerides and may support heart and inflammatory health in adults with low fish intake.
Omega-3
EPA/DHA fats from fish or algae that lower triglycerides and may support heart and inflammatory health in adults with low fish intake.
Strong evidence for triglycerides and modest heart benefits — most worth it if you rarely eat fatty fish.
Omega-3 usually refers to the long-chain fats EPA and DHA from oily fish, fish oil, and algal oil. They integrate into cell membranes, lower liver triglyceride output, and shift signaling toward less inflammatory eicosanoids and more pro-resolving mediators. Best-backed benefits are lower triglycerides, small blood-pressure improvements, and possible cardiovascular benefit, with smaller evidence for mood and joint symptoms. Adults who rarely eat fatty fish tend to benefit most.
Proven Benefits
Protocol
Onset Time
Who Should Consider
Food Sources
- Salmon (~1.5-2.2 g EPA+DHA per 100 g)
- Sardines (~1.0-1.5 g EPA+DHA per 100 g)
- Mackerel (~1.5-2.5 g EPA+DHA per 100 g)
- Herring (~1.5-2.0 g EPA+DHA per 100 g)
- Trout (~0.8-1.0 g EPA+DHA per 100 g)
- Omega-3 eggs (~100-150 mg per egg)
How It Works
EPA and DHA are built into cell membranes, where they partly replace arachidonic acid and change the balance of eicosanoids and resolvins toward less inflammatory signaling. They also reduce liver VLDL production, which is why triglycerides fall.