Omega-3 (Fish Oil)
Also known as EPA, DHA, Fish oil
The long-chain omega-3 fatty acids EPA and DHA are structural components of cell membranes and precursors to anti-inflammatory signaling molecules. They are concentrated in fatty fish and are among the best-studied supplements for cardiovascular and cognitive support.
Benefits
Lowers triglycerides
StrongHigher doses reliably reduce blood triglyceride levels.
Supports brain and mood
ModerateDHA is a major structural fat in the brain; EPA-dominant formulas may help mood.
Reduces inflammation
ModerateShifts the balance of signaling molecules toward resolution of inflammation.
Pros & cons
Pros
- Strong cardiovascular evidence
- Supports multiple systems at once
- Widely available and affordable
Cons
- Quality and oxidation vary by brand
- Large doses needed for some effects
Side effects
Fishy aftertaste / reflux
Common but reduced by enteric-coated or higher-quality products.
Mild blood thinning
Very high doses can slightly increase bleeding tendency.
How to take it
Typical dose
1,000–2,000 mg combined EPA+DHA per day
Timing
With a meal to improve absorption and reduce reflux
Common forms
Tip: Check the EPA+DHA total, not just the fish oil weight. Algae oil is a vegan source of DHA.
What the research says
Omega-3 and triglycerides
StrongConsistent dose-dependent reductions in triglycerides across many trials.
Omega-3 and depression
ModerateEPA-predominant formulations show modest benefit as an adjunct in depressive symptoms.
How it connects
Relationships between Omega-3 (Fish Oil) and other supplements in the matrix.
Two fat-soluble nutrients that pair well for mood and immune support.
Compare the pairingComplementary anti-inflammatory pathways often combined for joint comfort.
Compare the pairing