Heart/Inflammation/Mood

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.

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Overview

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Quick Take

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.

Potential benefits

Lowers triglycerides

Modestly lowers blood pressure

Modestly lowers CV event risk

Reduces depressive symptoms

Lowers CRP and IL-6

May ease joint pain/stiffness

May improve dry eye symptoms

Protocol

Amount

1000-2000 mg EPA+DHA

Frequency

Once daily or split into 2 doses with meals

When

With a meal containing fat; this matters most for ethyl ester forms.

Onset Time

4-8 weeks for subjective effects, 8-12 weeks for lipids and omega-3 index.

Who Should Consider

Adults who eat fatty fish less than 2x/week

People with elevated triglycerides

Vegetarians and vegans using algal oil

Adults 50+ with low seafood intake

People with a low omega-3 index

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.

Updated 5/19/2026