Fish Oil 101

Fish oil is one of the most researched supplements on the market, primarily because of the two key omega-3 fatty acids it contains: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

​Key Benefits of Fish Oil

• ​Heart Health: Helps lower triglycerides, slightly reduces blood pressure, and may prevent plaque buildup in arteries.

• ​Brain Function: DHA is a structural component of the brain; supplementation is linked to improved cognitive function and a lower risk of age-related decline.

• ​Inflammation: Acts as a natural anti-inflammatory, often used to manage symptoms of rheumatoid arthritis.

• ​Mental Health: High doses of EPA have shown promise in reducing symptoms of depression and anxiety.

• ​Eye Health: Helps maintain the structural integrity of the retina.

​

Clinical Study Dosages (EPA & DHA):

​It is important to look at the actual amount of EPA and DHA on the supplement label, not just the "total fish oil" weight (e.g., a 1000mg capsule might only have 300mg of active omega-3s). 

Goal, Common Clinical Dosage, Key EPA/DHA Ratio:

General Health: 250–500 mg (combined EPA + DHA)

Hypertriglyceridemia: 2,000–4,000 mg (combined) High dose, often prescription

Mood & Depression: 1,000–2,000 mg (combined) Higher EPA ratio (usually >60% EPA)

Rheumatoid Arthritis: 3,000 mg+ (combined) High dose for anti-inflammatory effect

Pregnancy/Infant Brain: At least 200–300 mg of DHA DHA-dominant

Note: The American Heart Association (AHA) suggests that for people with high triglycerides, doses of 2 to 4 grams per day of EPA plus DHA can lower triglyceride levels by 20% to 40%.

Important Considerations:

The "Fishy Burps": This usually happens because the oil has oxidized (gone rancid) or the capsule breaks down too early. Enteric-coated capsules or keeping your fish oil in the freezer can help.

Blood Thinning: At very high doses (typically over 3,000 mg), fish oil can have a mild blood-thinning effect. If you are on anticoagulants or have surgery scheduled, definitely check with your doctor first.

Bioavailability: Taking fish oil with a meal that contains other fats significantly improves absorption.

*Medical Disclaimer

The information provided here is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment.