Omega-3 (EPA/DHA)
1 to 3 grams of combined EPA and DHA daily. Most useful if fish intake is low.
What it does
A complicated evidence picture: plausible mechanism, mixed population data, strongest signals in people with low fish intake or elevated triglycerides. If you do not eat fatty fish twice a week, the highest-value consideration here.
EPA and DHA incorporate into cell membranes, modulating inflammatory signaling, platelet function, and triglyceride metabolism. Effects are concentration-dependent and slow — months, not days.
What the evidence shows
Overall evidence strength: Moderate certainty
Who it's for, who should skip
Low fish intake or elevated triglycerides. If you already eat fatty fish twice a week, supplementation may add little. Prescription icosapent ethyl is a different molecule and evidence base.
Running it
- Form
- oral
- Dose
- 1–3 g EPA+DHA · daily
- Titration
- third-party tested for purity and oxidation; refrigerate liquid forms
Measuring it
Retest Triglycerides — periodically.
Access & cost
Available over the counter. Look for: third-party tested EPA+DHA.
Last reviewed 27 August 2026.