Omega-3 (EPA + DHA)
Essential fatty acids with the strongest evidence base for cardiovascular and brain health.
What is Omega-3 (EPA + DHA)?
Omega-3 fatty acids are polyunsaturated fats that the body cannot synthesise in adequate quantities. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the biologically active forms, found primarily in fatty fish. ALA (from flaxseed and walnuts) is an omega-3 but converts to EPA and DHA very inefficiently and cannot be considered an adequate substitute.
What does the evidence say?
Omega-3s have one of the largest and most consistent evidence bases in nutritional science. A 2019 meta-analysis by Hu et al. in the Journal of the American Medical Association found omega-3 supplementation at 1g/day significantly reduced major cardiovascular events. The REDUCE-IT trial (2018) found 4g/day of EPA reduced cardiovascular events by 25% in high-risk patients. DHA is particularly important for brain structure and function, constituting approximately 15% of total fatty acids in the cerebral cortex.
Multiple high-quality randomised controlled trials with consistent results and independent replication.
Dosage guide
| Effective dose | 1–2g of combined EPA + DHA per day for general health |
| Maximum dose | 4g/day (used therapeutically; FDA says generally recognised as safe to this level) |
| Timing | With a fat-containing meal to improve absorption and reduce fishy aftertaste. |
Best form to buy
Triglyceride form (rTG or natural TG) absorbs significantly better than ethyl ester form. Look for at least 60% EPA+DHA concentration. Algae-based omega-3 is a genuinely effective plant-based alternative and is where fish get their omega-3 from originally.
Who benefits most
Essentially every man who does not eat fatty fish at least twice a week. The cardiovascular and cognitive benefits are relevant across all age groups.
Side effects and safety
Fishy aftertaste: buy a high-quality brand with enteric coating or store in the freezer. At high doses (4g+): may mildly reduce blood clotting, relevant if on anticoagulants. Can slightly lower blood pressure.
“Take 2g per day of EPA+DHA minimum. This is one of the few supplements where the evidence is broad, consistent, and covers genuinely serious health outcomes. Buy a brand that shows third-party testing for heavy metals: cheap fish oil can be contaminated.”