Gil Carvalho on Omega-3 Fatty Acids (EPA)
14 episodes · 27 references · 2025–2026
- Carvalho views omega-3s as broadly beneficial, citing anti-inflammatory effects, cardiovascular improvements, and skin health across multiple episodes. - He personally supplements with 800mg DHA from algae, consistent with his plant-based approach. - No cautions or risks discussed; no mentions of stopping or recommending against omega-3 supplementation.
Consumption
- Carvalho takes an algae-derived omega-3 supplement providing 800mg of DHA daily. - He opts for algae-sourced omega-3s rather than fish oil. - No specific EPA dose or brand mentioned for his personal regimen.
Benefits
- Omega-3s reduce fasting blood sugar, hemoglobin A1C, insulin resistance, triglycerides, and LDL cholesterol. - Anti-inflammatory properties may help with rheumatoid arthritis and general inflammation. - Omega-3s support skin health by keeping skin soft and fighting inflammation.
Best Practices
- Evidence of benefit starts at ~1g combined EPA/DHA per day. - Stronger benefits seen at 2g/day, with additional gains up to 6g/day. - No specific timing or food-pairing guidance discussed.
“The one I have sitting around the house has 300 milligrams of EPA for the daily dose of algae oil.”
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“I have an omega-3 from algae, 800 milligrams of DHA.”
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“And then the last supplement I take is a longchain omega-3 pre-formed omega-3s, DHA, EPA... I just supplement with the pre-formed and play it safe.”
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“I'll sometimes take an omega-3 supplement from algae. I'm not religious about it, sometimes I forget because the evidence is not super strong.”
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“Omega-3 fats like EPA and DHA are anti-inflammatory. These molecules then help shut down inflammation in our body. These healthy omega-3s are also great to reduce triglycerides and they can also help bring down blood pressure.”
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“Omega-3s have been shown to help reduce fasting blood sugar, hemoglobin A1C, insulin resistance, triglycerides, and LDL cholesterol.”
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“There was an omega-3 supplement with curcumin. All of these were chosen because there was some evidence that these nutrients may play a role in Alzheimer's.”
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“Omega-3 supplements mainly work by reducing the production of very large Apo B particles, which we call VLDLs.”
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“There is some evidence that omega-3 supplementation can help in rheumatoid arthritis, and again, we know that Omega-3s are anti-inflammatory.”
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“Yeah, this depends on the brand. Some brands are definitely low on EPA, but there are some out there that have plenty.”
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“...600 milligrams of DHA and 300 milligrams of EPA per daily dose, which is actually two pills. So that's what I take daily.”
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“For people who don't get enough in their food, a lower dose, 500 to 800 or 900 milligrams a day, that ballpark, it's possible that it provides some benefit.”
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“I would start low, around one gram a day or even less, to see if that gives you the nudge you want in lowering Apo B.”
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“There's evidence of some benefit starting around a gram of EPA DHA per day, and then stronger benefit at even higher doses of 2 grams a day and even higher up to 6 grams a day.”
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