Omega-3 Fatty Acids (EPA)
Omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential polyunsaturated fats found abundantly in fatty fish like salmon, mackerel, and sardines, as well as in algae-based supplements. They are among the most extensively researched dietary supplements, with decades of evidence supporting roles in cardiovascular health, brain function, and systemic inflammation reduction.
Expert Evidence
109 references from 4 experts
“Personally, I take 1 gram a day. I think the evidence of a protective effect for heart health with omega-3 is quite compelling, but I want to stay away from higher doses that are linked to elevated risks of atrial fibrillation.”
New Omega-3 Study Saves Hearts
6:3231 references in 21 episodes from 2020–2025
Brad Stanfield consistently takes omega-3 for heart attack risk reduction based on the VITAL trial and Mayo Clinic meta-analysis, but explicitly warns against high doses due to atrial fibrillation risk and notes no cognitive benefits from supplementation. He has not discussed specific timing or best practices beyond keeping the dose at around 1 gram.
Consumption
Takes 1 gram of combined EPA/DHA omega-3 daily for heart health, citing the VITAL trial's 28% heart attack risk reduction as his primary motivation.
Benefits
Emphasizes strong evidence for heart attack risk reduction (28% in the VITAL trial, dose-dependent 9% per additional gram), with secondary benefits including reduced autoimmune disease risk when combined with vitamin D and possible brain health benefits when paired with adequate B vitamins.
Cautions
Warns that doses above 1 gram are linked to increased risk of atrial fibrillation (13% higher risk in some trials, especially at 4 grams), which raises stroke risk. Also notes omega-3 showed no cancer prevention benefit and no cognitive benefit in multiple meta-analyses.
“There are now so many data on the valuable role of these essential EPA fatty acids, thresholds being somewhere between one and two grams per day of the EPA. So much so that there are now prescription forms of EPA that doctors are starting to prescribe for people with TBI. It also functions as an antidepressant equally good in clinical trials to SSRIs once one gets over basically two grams per day of the EPA.”
LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR
6:3228 references in 19 episodes from 2021–2025
Huberman is a strong advocate for omega-3 supplementation, particularly EPA, which he personally takes daily and considers one of the most well-supported supplements for mood, cardiovascular health, and cognitive function. He frequently cites clinical data showing EPA at 1-2g/day rivals SSRIs for depression, though he has not discussed specific cautions or contraindications.
Consumption
He takes 1-3 grams of EPA daily via fish oil (sometimes liquid, sometimes capsules), reporting improved mood, better joint health, and good blood work; he has confirmed these benefits through personal on/off experimentation.
Benefits
EPA at 1g+ per day has antidepressant effects comparable to SSRIs, improves mood and cognitive function, reduces inflammation, supports cardiovascular health, stimulates appetite-blunting CCK release, and has shown cellular-level improvements in bipolar disorder.
Best Practices
Aim for at least 1,000mg of EPA specifically (not total fish oil) per day, with 2g being optimal for antidepressant effects; liquid fish oil (lemon-flavored) is the most cost-efficient form, though capsules are more palatable.
“DHA is accumulated in the brain, in fact it's about 10% of your brain or so. It's critical for everything from neurological function to injury risk, metabolic rate, prevention of neurodegeneration, aging and brain health, and Alzheimer's dementia.”
Nutrition to Support Brain Health & Offset Brain Injuries
54:3125 references in 7 episodes
Galpin is a strong advocate for omega-3 supplementation, citing extensive benefits for brain health, body composition, inflammation modulation, and metabolic rate. He personally takes more than 4 grams daily and recommends at least 2 grams for most people, noting the standard American diet provides only about 100mg. No cautions or reasons to avoid supplementation were discussed beyond potential loose stool at higher doses.
Consumption
Galpin personally takes more than 4 grams per day of omega-3s, though he notes the brain health evidence plateaus around 2 grams with no additional benefit at higher doses.
Benefits
Omega-3s support brain structure (DHA comprises ~10% of the brain), increase hippocampal volume at 2.2g/day for improved learning and memory, clear brain fog, reduce brain injury severity, and modulate inflammation at the genetic level via cytokine and ROS regulation. They also boost resting metabolic rate by ~14%, increase exercise energy expenditure by ~10%, improve fat oxidation by 19-27%, increase lean mass by ~4%, and enhance arterial pliability and bone health.
Best Practices
Recommends 2-4 grams per day of EPA and DHA, with 3g/day as the dose supported for metabolic benefits. Timing of day is irrelevant. For brain injury protection, supplementation should begin before injury occurs, not just after. Vegans and vegetarians should strongly consider supplementation given dietary insufficiency.
“...80 to 90% of the population is deficient in omega-3. You can essentially increase someone's life expectancy by 5 years by bringing them from a low omega-3 index of 4% to a high index of 8%. Supplementing with fish oil about two grams a day will get most people from a low index to a high omega-3 index.”
Dr. Rhonda Patrick: Maximizing Healthspan with Exercise, Sauna, & Cold Exposure
1:15:1225 references in 18 episodes from 2014–2026
Rhonda Patrick is a strong advocate for omega-3 supplementation, citing extensive evidence for cardiovascular protection, increased life expectancy, brain health, and immune function. She personally takes high doses and considers most of the population deficient. No cautions or reasons to avoid supplementation were discussed.
Consumption
She takes approximately 4 grams daily — 2g EPA in the morning and 2g DHA in the evening — using fish oil in triglyceride form and krill oil, with her omega-3 index measured at 11.7%.
Benefits
She highlights a 5-year increase in life expectancy from raising omega-3 index from 4% to 8%, a 90% lower risk of sudden cardiac death, 25% reduction in major cardiovascular events, slower telomere shortening, improved muscle volume and strength, enhanced brain repair and cognition, and potent anti-inflammatory effects through specialized pro-resolving mediators.
Best Practices
She recommends 1.5-2 grams daily as a baseline to raise omega-3 index from 4% to 8%, while noting that clinical/therapeutic benefits often require higher doses of 3-6 grams per day, with dose-dependent increases in protective blood markers persisting up to 24 hours.
Side Effects
- Fishy aftertaste or burping
- Mild digestive discomfort
- Slightly increased bleeding time at high doses
- Occasional nausea
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