Omega-3
Guides, research reviews, comparisons, product recommendations and FAQs for omega-3.
Which fish oil to buy
Most bottles advertise grams of fish oil, not grams of EPA and DHA, which is how a large number on the front becomes a small dose in the softgel. The comparison page reads the two numbers that matter on each label.
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- Triglyceride-form omega-3
- Third-party tested
- Every dose disclosed
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Start with Omega-3
Omega-3 Guide
Evidence-based beginner and intermediate guide.
Explore ->Best Omega-3 Products
Ranked recommendations and affiliate product options.
Explore ->Omega-3 Comparisons
Compare benefits, timing, dosage and alternatives.
Explore ->Omega-3 FAQs
Practical answers to common questions.
Explore ->What the Research Says
Frequently Asked Questions
How much omega-3 per day?
For general health: 1โ2g EPA+DHA daily covers most cardiovascular and anti-inflammatory benefits. For therapeutic use (joint pain, hypertriglyceridemia, depression): 2โ4g EPA+DHA/day under medical guidance. The label shows 'omega-3' (total) vs EPA+DHA content โ prioritize the EPA+DHA number, not the total fish oil amount. A 1000mg fish oil softgel typically provides only 300mg EPA+DHA.
Fish oil triglyceride vs ethyl ester โ does it matter?
Yes, significantly. Triglyceride (TG) form has ~70% better absorption than ethyl ester (EE) form. Most cheap fish oils use EE form due to lower production cost. Look for 'triglyceride form' or 're-esterified triglycerides' on the label. Nordic Naturals, Carlson, and Sports Research use TG form. If taking EE form, take with a high-fat meal to close the absorption gap.
What is the difference between EPA and DHA?
EPA (eicosapentaenoic acid) is primarily anti-inflammatory โ it competes with arachidonic acid, reducing pro-inflammatory eicosanoids. Best for: cardiovascular health, depression, exercise recovery. DHA (docosahexaenoic acid) is structural โ it makes up ~40% of polyunsaturated fatty acids in the brain and retina. Best for: cognitive function, fetal brain development, vision. For general health, a roughly equal EPA:DHA ratio is fine. For depression, higher EPA ratio (2โ3:1 EPA:DHA) shows stronger evidence.
Can I get enough omega-3 from food?
Yes, if you eat fatty fish 2โ3ร/week. Sardines (1 can: ~1800mg EPA+DHA), wild salmon (3oz: ~1500mg), mackerel (3oz: ~2200mg). ALA from plant sources (flaxseed, walnuts, chia) converts poorly to EPA/DHA (<10% conversion in most adults) โ not a substitute. Vegans/vegetarians need algae-derived DHA/EPA supplements, which are the original source fish accumulate their omega-3 from.
Does omega-3 help with muscle recovery?
Yes โ via anti-inflammatory mechanisms. EPA+DHA supplementation (2โ3g/day) has been shown to reduce exercise-induced DOMS, muscle damage markers (CK, LDH), and inflammatory cytokines post-exercise. The anabolic mechanism (mTORC1 sensitization to amino acids, per Smith et al.) adds a second recovery benefit. 3โ4 weeks of supplementation before a demanding training block is a reasonable priming strategy.