Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids — particularly EPA and DHA — support cardiovascular health, lower triglycerides, reduce inflammation and support brain and eye function. The body can convert ALA (from flax, chia, walnuts) into EPA and DHA, but conversion is inefficient and varies with FADS1/FADS2 genotype.

Strong evidence · Last reviewed: 2025-06-30

Key facts

Best dietary sources

• Wild salmon, sardines, mackerel, anchovies, herring
• Algal oil — vegan EPA/DHA source
• ALA sources (flax, chia, walnuts) — limited conversion

Genetic context

FADS1/FADS2 variants influence how efficiently the body elongates plant ALA into EPA and DHA. People with reduced-activity variants get less benefit from plant sources alone and benefit more from direct EPA/DHA (fish or algae).

Dosing notes

• 1-2 g/day combined EPA+DHA covers general health goals
• 2-4 g/day is used clinically for triglyceride lowering
• Take with a fat-containing meal for absorption
• Choose third-party-tested products (IFOS, USP) for purity

FAQ

Do I need fish oil if I eat fish?

Two-to-three servings of fatty fish per week meets the target for most people. Supplements help when fish intake is low or triglycerides are elevated.

Are algae omega-3s as good as fish oil?

Yes for DHA, and increasingly for EPA. Algal oil is the most reliable vegan source.

References

1. Mozaffarian & Wu, J Am Coll Cardiol 2011 — PMID 22078432. EPA/DHA reduce cardiovascular mortality and triglycerides.

Informational only — not medical advice. Discuss treatment changes with a qualified healthcare professional.