Andy Galpin on Omega-3 Fatty Acids (EPA)
6 episodes · 22 references · 2024–2025
- Galpin is a strong advocate for omega-3s, personally taking over 4 grams daily and recommending ~2g/day as the effective dose for most people - Emphasizes both brain benefits (hippocampal volume, TBI recovery, neurological function) and cardiovascular benefits (arterial pliability, metabolic rate, inflammation) - Recommends testing omega-3 index (target 8-12%) as a preventative strategy; no recommend-against or stopped-taking evidence exists
Consumption
- Galpin personally takes more than 4 grams of omega-3s daily - States he does so "for other benefits" beyond the standard recommendations - No specific brand, form, or timing details provided for his personal protocol
Benefits
- DHA supports neurological function, injury risk reduction, and neurodegeneration prevention; EPA handles vascular function, inflammation, and oxygen delivery to the brain - Higher omega-3 intake associated with bigger hippocampal volume (learning and memory); 900mg EPA + 260mg DHA improved recall accuracy and speed - 3g/day fish oil produced chronic elevation in resting metabolic rate and 4% increase in lean mass vs olive oil; omega-3s are the most-studied supplement for traumatic brain injury
Best Practices
- Effective dose is approximately 2 grams/day of combined EPA and DHA; more may not provide additional benefit - For brain injuries specifically, dosage range is 2-4 grams/day; 2.2g/day showed significant hippocampal volume increase - Target omega-3 index of 8-12% via blood testing; minimum threshold of 6% recommended as preventative strategy
Cautions
- Primary adverse effect is loose stool from consuming large amounts of fish oil - No serious safety concerns or contraindications discussed by Galpin - No specific warnings about drug interactions, blood thinning, or populations who should avoid
“I personally will be totally honest, I take a lot more than four grams for other benefits.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
“I personally will be totally honest, I take a lot more than four grams for other benefits.”
Nutrition to Support Brain Health & Offset Brain Injuries
“One study looked at a combination of 900 milligrams of EPA plus 260 milligrams of DHA, and that resulted in greater accuracy and speed of recall tasks.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
“Closest thing I found was there was actually several review articles and meta analyses on omega-3s. Benefit doesn't seem to be huge, but there's some indication that there's some help here.”
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
“By simply taking three grams per day of fish oil, you saw a chronic elevation in resting metabolic rate that had a functional and practical outcome of a 4% increase in lean mass compared to olive oil.”
Eight Supplements, Foods & Habits to Boost Resting Metabolism | Dr. Andy Galpin
“If you want DHA, the long chain omega-3 fatty acid, to sit in the synapse where it helps communication between two neurons, it needs to first get into the brain.”
Protocols to Improve & Optimize Brain Function | Dr. Tommy Wood & Dr. Andy Galpin
“They saw an increase in lean mass by about 4% by simply taking three grams per day of fish oil.”
How to Boost Your Metabolism & Burn Fat
“For omega-3 fatty acids, if you do something like the omega-3 index, you probably want to be ideally over 6%, maybe close to 8% or higher.”
Protocols to Improve & Optimize Brain Function | Dr. Tommy Wood & Dr. Andy Galpin
“You as a preventative strategy should look at your omega-3 index and identify whether you have problems. Optimal is like 8 to 10, maybe even 12 percent.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
“We see a significant increase in hippocampal volume at the dosage of about 2.2 grams per day.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
“The dosage for brain-related injuries is somewhere between 2 to 4 grams per day.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
“I think it's very fair to say two grams a day or so is the effective dose and more than that may not give you additional benefit.”
Should You Take Fish Oil & Omega 3 for Brain Health? | Dr. Andy Galpin
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