EssentialStrong evidence
Omega-3 Fish Oil (EPA/DHA)
Lowers triglycerides, modulates inflammation. Relevant for anyone not eating fatty fish regularly.
How it works
The omega-3 fatty acids EPA and DHA incorporate into cell membranes and are the precursors of inflammation-resolving messengers (resolvins). DHA is also a major structural component of the brain and retina. Documented effects include triglycerides, inflammatory markers and cardiovascular health.
Goals
CardiovascularLongevity (broad)Cognition
Timing
With food
Price tier
Medium
Dosage
1–2 g combined EPA+DHA per day. Take with a meal.
Considerations
Check oxidation index (TOTOX) — ideally below 10. Triglyceride form preferred over ethyl ester.
Form
CapsuleLiquid
Scientific detail
Resolvin synthesisMembrane lipid compositionLipid lowering
Chronic inflammationAltered intercellular communication
Evidence base
Studies on Omega-3 Fish Oil (EPA/DHA)
My pick
Currently in my stack:
WeightWorld Omega 3 — 400 Weichkapseln (1000 mg, IFOS-zertifiziert)
Over a year's supply, EPA/DHA with IFOS certification.
Möller's Omega 3 Lebertran (Zitrone, 500 ml)
Liquid variant with EPA, DHA and vitamins A/D/E. Mild taste.
