Omega-3 (EPA + DHA)
The most evidence-backed essential fatty acid supplementation. DHA is the primary structural fatty acid of the brain and retina. EPA drives anti-inflammatory eicosanoid production. Multiple meta-analyses confirm cardiovascular protection, cognitive support, and anti-inflammatory effects. The REDUCE-IT trial demonstrated 25% cardiovascular event reduction with high-dose EPA.
Medical Disclaimer: The information on this page is for educational and research purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
What Are EPA and DHA?
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 polyunsaturated fatty acids found primarily in cold-water fatty fish (salmon, mackerel, sardines, anchovies) and algae. They are essential — the body cannot synthesise adequate amounts from the ALA precursor found in plant sources.
DHA is the primary structural fatty acid of the brain, comprising approximately 15% of brain dry weight and 40% of neuronal membrane phospholipid content. EPA is the primary precursor to anti-inflammatory eicosanoids.
The Alzheimer's and Cognition Connection
The link between omega-3 status and Alzheimer's risk is one of the most consistent findings in nutritional neuroscience. DHA-derived neuroprotectins (particularly neuroprotectin D1) inhibit amyloid-β-induced neuronal apoptosis and reduce microglial inflammatory activation — two core mechanisms in Alzheimer's pathology.
Population studies consistently show lower omega-3 status in Alzheimer's patients, and higher fish consumption associated with reduced dementia risk. Mechanistically, DHA's role in maintaining synaptic membrane fluidity is directly relevant to neurotransmitter receptor function and neuroplasticity.
Cardiovascular Evidence: REDUCE-IT
The REDUCE-IT trial (Bhatt et al., NEJM 2019) enrolled 8,179 patients with established cardiovascular disease or diabetes + risk factors on statin therapy. High-dose EPA (icosapentaenoic acid, 4g/day as Vascepa) reduced major adverse cardiovascular events by 25% compared to placebo — a landmark finding that established high-dose EPA as the most evidence-backed omega-3 cardiovascular intervention.
Quality Matters Enormously
Omega-3 supplement quality varies dramatically. Oxidised fish oil is not only ineffective but potentially harmful. Requirements for quality omega-3:
- IFOS 5-star certification or equivalent third-party oxidation testing
- Triglyceride form (not ethyl ester) — ~70% better bioavailability
- Storage: Refrigerate after opening; use within 90 days
- EPA+DHA content verified — many products underdose
DHA vs EPA: Application-Specific Dosing
| Goal | Priority | Dose |
|---|---|---|
| Brain health / Alzheimer's prevention | DHA | 1–2g DHA/day |
| Cardiovascular protection | EPA | 2–4g EPA/day |
| Anti-inflammatory / general | Balanced | 2g combined EPA+DHA |
| Depression | EPA | 1–2g EPA/day |
Related Research
Stacking Interactions
How Omega-3 (EPA + DHA) interacts with other compounds
Safety Profile — Tier A
Well-tolerated — strong human evidence
Contraindications
- ●Fish allergy (use algae-derived omega-3)
- ●Anticoagulant therapy at high doses (>3g/day — discuss with physician)
- ●Upcoming surgery (stop 1–2 weeks prior at high doses)
Side Effects
- ●Excellent safety profile — extensively studied
- ●Fishy aftertaste or 'fish burps' — refrigerate capsules or use enteric-coated
- ●Mild GI discomfort at high doses
- ●Mild anticoagulant effect at >3g/day