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Supplement

Omega-3 (EPA/DHA)

Great for triglycerides. The rest is still being argued.

Omega-3 fatty acids EPA and DHA are fats found in fatty fish and fish oil. We grade Omega-3 (EPA/DHA) B on evidence and B for worth-it at about $15-25 per month.

B

Evidence

B

Worth it

Typical cost: $15-25/month

What it does

Omega-3 fatty acids EPA and DHA are fats found in fatty fish and fish oil. They are structural components of cell membranes and precursors to signaling molecules involved in inflammation resolution.

What the research says

  • Lowers triglycerides

    Evidence: strong. High-dose EPA/DHA reliably lowers triglycerides in trials; this is the least contested claim.

  • May support cardiovascular health

    Evidence: moderate. Early trials were positive; more recent large trials are mixed, and the effect size, if real, is modest. Needs verification.

  • May support mood in depression

    Evidence: emerging. Some meta-analyses suggest benefit, mainly for EPA-dominant formulas; not settled. Needs verification.

DRAFT: triglyceride effect is solid; the broader longevity and cardio claims rest on mixed modern trial data.

What the experts say

Every position links to its source. We include skeptics alongside supporters.

  • Andrew Huberman

    “Supplementing with EPA & omega-3 if you don't consume enough fish (1.5-2g EPA) is a good idea”

    Source Recommends supplementing 1.5-2g EPA if you do not eat enough fish.

  • Rhonda Patrick

    “you want to have at least, you know, 1.5 to 2 grams a day to get you to a high Omega-3 Index”

    Source Recommends 1.5-2g/day of EPA+DHA to reach a high omega-3 index.

  • Peter Attia

    “The optimal omega-3 index (the amount of EPA plus DHA in red blood cell membranes) is 8-12%”

    Source Targets an omega-3 index of 8-12% and takes roughly 2g EPA plus 1.5g DHA daily.

Is it worth it?

B

DRAFT: reasonable cost with a solid core benefit; grade reflects the gap between the triglyceride data and the broader claims.

Typical cost

$15-25/month

Common form, not a brand recommendation

Dosage contextestablished

1 to 4 g combined EPA/DHA per day across trials; the higher end is for triglycerides, under a doctor's care.

Safety notes

Generally safe at typical doses. High doses can thin the blood slightly, which matters before surgery or with anticoagulants. Quality varies; rancidity is a real concern with cheap products. Talk to your doctor if you take blood thinners. This page is information, not medical advice.

Longevity Lab Report

Omega-3 (EPA/DHA) news, graded when it happens.

New studies, dose debates, and expert shifts on omega-3 (epa/dha), in one email a week. Free.

Changelog

Last updated 2026-10-15

  • 2026-10-15|Seed entry created as DRAFT. Cardio and mood claims need verification against recent large trials.
  • 2026-10-15|Dosage context added.
  • 2026-10-15|Goal tags added for the stack builder.
  • 2026-10-15|Expert position sourced for Andrew Huberman.
  • 2026-10-15|Expert position sourced for Peter Attia.
  • 2026-10-15|Expert position sourced for Rhonda Patrick.