Heart/Cognition/Inflammation
Omega-3
Essential fatty acids (EPA/DHA) crucial for heart, brain, and joint health.
Omega-3
Essential fatty acids (EPA/DHA) crucial for heart, brain, and joint health.
100
A
evidenceSafe
riskProven Benefits
01Supports cardiovascular health and lowers triglycerides
02Improves memory and cognitive function
03Reduces joint pain and systemic inflammation
04Helps alleviate symptoms of depression
Chemical Forms
Recommended
- Triglycerides (TG)
- Phospholipids (Krill Oil)
- Re-esterified Triglycerides (rTG)
Avoid
- Ethyl Esters (EE) - unless taken with a high-fat meal
Expert Note
Triglyceride and phospholipid forms are natural and absorb much more efficiently. Synthetic ethyl ester forms are cheaper but have significantly lower bioavailability unless consumed with a very high-fat meal.
Protocol
Amount
1,000 mg - 3,000 mg combined EPA and DHA
Frequency
Daily
When
Take with a meal containing dietary fat to maximize absorption and minimize 'fish burps'.
Condition-Based Dosing
General Health Maintenance
1,000 mg combined EPA/DHA
High Triglycerides
2,000 - 4,000 mg combined EPA/DHA
Safety & Limits
Upper Safe Limit
5,000 mg per day
Cycling
Safe for continuous use
Contraindications
Active bleeding disorders
Taking prescription blood thinners (e.g., Warfarin, Eliquis) without medical clearance
Two weeks prior to scheduled surgery
Synergies
Omega-3s can enhance the absorption of fat-soluble vitamins like Vitamin D3, and together they have a synergistic effect on immune function and inflammation.
Avoid Combining With
- ✕Excessive dietary Omega-6 fatty acids (competes for the same conversion enzymes)
Updated 4/12/2026