How much omega-3 do you need?

[Tara_Richardson]

I have been taking 650mg EPA/450 mg DHA and tested my Omega-3 index last week. It came back 5.1%. Im doubling my normal dose and plan to re-test in 3 months and adjust as indicated.

[Kandice]

There is a calculator on this webpage (scroll down the page) that can tell you how much omega-3 you need to supplement to reach a certain omega-3 index from your baseline.

Omega-3 Index Basic | OmegaQuant

[desertshores]

“How much omega-3 do you need?”
For what?

[Natski17]

Rhonda Patrick’s guide and recommendations:

Omega-3 Supplementation Guide.pdf

1,75 to 2.5 grams per day.

[Beth]

What dose of epa vs dha does the hivemind prefer ?

[PBJ]

Viva Naturals Triple Strength is the best I have tried. IFOS tested, re-esterified triglyceride form, and zero fish taste or burps.

2 Softgels Providing:
2500 mg Total Fish Oil
Total Omega-3 Fatty Acids (as rTG) 2250 mg
Eicosapentaenoic Acid (EPA) 1500 mg
Docosahexaenoic Acid (DHA) 568 mg
Docosapentaenoic Acid (DPA) 50 mg

[Beth]

Thanks for this!!!

So, I guess that is the epa dha ratio you prefer.

I appreciate the brand recommendation but I use algae oil (I’m vegan), but I never know what ratio I should be shooting for.

[PBJ]

Yes, I am happy with this ratio based on that my main focus is cardiovascular health and anti-inflammation.

Eicosapentaenoic Acid (EPA)

• Anti-inflammatory properties: EPA is known for its strong anti-inflammatory effects, which can help reduce chronic inflammation and related diseases.
• Cardiovascular health: EPA helps lower triglyceride levels, reduce the risk of heart disease, and improve overall cardiovascular health.
• Mental health: EPA has been linked to improved mood and may help alleviate symptoms of depression.

Docosahexaenoic Acid (DHA)

• Brain health: DHA is a critical component of brain cell membranes and is essential for brain development and function. It supports cognitive health, memory, and overall brain performance.
• Eye health: DHA is a major structural component of the retina, essential for maintaining good vision and eye health.
• Pregnancy and early development: Adequate DHA intake during pregnancy and early childhood is crucial for proper brain and visual development in infants.

Docosapentaenoic Acid (DPA)

• Enhanced omega-3 benefits: DPA can convert to both EPA and DHA in the body, providing a reservoir of omega-3 fatty acids that can amplify their overall health benefits.

[Beth]

Thanks! That is really helpful! It’s hard to find a lot of epa in algae oil, but I’ll look for one that has the most.

DPA has never been on my radar, so I’ll see if I can find that too.

Now that I’m looking, I see there is a total omega number, in addition to epa, dha, or dpa. Should I take into consideration the entire number? Or, am I just focusing on epa/dha and maybe dpa?

I’ve randomly tried multiple brands without really having a focus.
I realize you don’t need to see all this, but it will help me while trying to choose! But, if you have an opinion, by all means weigh in!

Ritual brand
(I’ve liked this brand but have no idea about the quality!)
I like that ritual has all this in only one pill!
(1) Capsule
Omega-3 Fatty Acids [from Schizochytrium sp. (whole microalgae)¹] 500mg **
Eicosapentaenoic Acid (EPA) 154mg **
Docosahexaenoic Acid (DHA) 308mg **

Nordic Naturals:
(well known trusted brand)
Serving Size: 2 Soft Gels

• Total Omega-3s◊ * 715 mg
• EPA (Eicosapentaenoic Acid) * 195 mg
• DHA (Docosahexaenoic Acid) * 390 mg

BrainMD
has the better epa to dha ratio!!!
Serving Size: 2 Softgels
Servings Per Container: 30
Amount Per Serving % DV *
Calories

20
Total Fat

2 g <2%*
Unsaturated Fat

2 g
PureAlgaeOmega3™ Triglyceride Algal Oil (with maximum naturally occurring SPMs including Resolvins & Protectins)

2,000 mg **
Omega-3s (Total)

1,100 mg
EPA (Eicosapentaenoic Acid)

700 mg
DHA (Docosahexaenoic Acid)

300 mg

Vegetology:
I see @anuser posted this one that has dpa!
||PER 2 CAPSULES|
|Eicosapentaenoic acid (EPA)|300mg|
|Docosahexaenoic acid (DHA)|500mg|
|Docosapentaenoic Acid (DPA)|35mg|
|Total Omega-3|835mg|
|Vitashine Vitamin D3 (Cholecalciferol)|5µg (200iu)*|
||*100% EU RD|

Pure Encapsultions
(A well known trusted brand)
Serving size 2 capsules
Algal oil concentrate 1,050 mg
Providing:
EPA (eicosapentaenoic acid) 150 mg
DHA (docosahexaenoic acid) 300 mg

There are others but it seems this is a good list
Vegetology is the only one with DPA
Ritual has as much in one pill as most others have in aprox 2 pills
BrainMD has more similar epa to dha to fish oil, so maybe you will prefer this one?

[PBJ]

I had an OmegaCheck through Marek Health that gave me a breakdown of levels. Think it cost around $60. I was taking 1 capsule of Viva triple strength and eating fish 2-3 times per week before the test. I have since increased to 2 capsules per day.
Of the options you have listed I prefer the BrainMD, but your requirements could be different than mine. The others have lower dosages that I am not sure would move the needle very much.
Only other thing I could add is, triglyceride form of omega-3s may be better absorbed by the body compared to the ethyl ester form. Some studies indicate that the TG form has 50-100% higher bioavailability.

[Beth]

I really appreciate your help on this!

I noticed it was the only one with a triglyceride form and had googled, with no luck, to see if consuming triglycerides was a worse way to go for heart disease. (I try to lower my levels).

Interesting to see it might provide better absorption.

[PBJ]

The triglyceride form does not raise blood triglycerides; in fact, it typically helps lower them. Omega-3 fatty acids, especially EPA and DHA, are well-known for their triglyceride-lowering effects. Here’s how they work:

How Omega-3 Fatty Acids Lower Blood Triglycerides:

1. Reduced VLDL Production: Omega-3s reduce the liver’s production of very-low-density lipoprotein (VLDL), a type of lipoprotein that carries triglycerides in the blood.
2. Increased Fat Oxidation: They increase the rate at which triglycerides are broken down and used for energy.
3. Enhanced Clearance: Omega-3s improve the clearance of triglycerides from the blood by increasing the activity of enzymes that break down triglycerides.

Clinical Evidence

• Studies: Numerous clinical studies have demonstrated that supplementation, whether in triglyceride or ethyl ester form, can significantly reduce blood triglyceride levels. Reductions of 20-50% are common in individuals with elevated triglycerides.
• Dosage: The effectiveness in lowering triglycerides is dose-dependent. Higher doses (typically 2-4 grams of EPA and DHA per day) are often required for significant triglyceride reduction.

[Beth]

EXCELLENT!!! I’m going to switch to that one, and then I’ll test. Thanks again for providing so much clarity on this topic.

[PBJ]

No problem, you are welcome. Good luck on your journey.

[Nick1]

Since i dont eat Fish, its been a challenge for me to move the needle despite taking fishoil supplement. Havent looked into algae oil.
I just did omega check…for first time Quest is now measuring DPA as well.
Mine needs to get better for sure!
Will look into Viva Naturals and see what BJ takes since he is mostly vegan.

[PBJ]

I still take the Viva brand, and OmegaVia has been good. One new tip I discovered is freezing the fish oil capsules. Besides ensuring freshness, it also ensures you experience no fish taste.

[Beth]

Incase it’s helpful, I have used various brands of algae oil, but Brain MD is my current choice because the EPA to DHA ratio more closely resembles fish oil. (More epa to dha)

[adssx]

Q: “How much omega-3 do you need?”
A: Zero DHA (detrimental) and maybe some EPA. Reasoning: Vitamin O (Omega 3) for athletes - #4 by adssx

[Joseph_Lavelle]

I think you are jumping to conclusions here. There is a lot of science showing benefit from fish and fish oil. You are pointing to studies that show no benefit (and “possible” detriment). That doesn’t outweigh everything published in the last 30 years.

Even certain omega 6’s have been shown to be important for health.

For my own protocol, I’m going to stay the course. I’ve been eating fish 5-6 days a week for 25 years. I’m confident that’s a good addition to an otherwise plant heavy diet.

[adssx]

@Joseph_Lavelle

I think you are jumping to conclusions here. There is a lot of science showing benefit from fish and fish oil. You are pointing to studies that show no benefit (and “possible” detriment). That doesn’t outweigh everything published in the last 30 years.

Of course it outweighs everything else. The “science” showing benefit from DHA was association studies and some dubious mechanistic explanations.

Since then:

• Animal studies showed no benefits (especially the ITP with fish oil in 2016, trending towards detrimental if I reckon correctly)
• Mendelian randomization studies didn’t exist 30 years ago. They’ve become popular over the past 5 years and all showed no benefits for DHA (or even detrimental effects).
• Large high-quality trials were started, based on these 30 years of science hypothesizing that omega 3 might be beneficial. And we’re now getting the results of these RCTs: they’re negative!
• Mechanistic understanding that DHA supplementation blunts the benefits of EPA

So, either what you’re doing is based on science from 30 years ago and indeed you should take fish oil. Or you’re following the latest evidence and you should stop supplementing with DHA. EPA still seems to have benefits for depression (RCT + association studies + Mendelian) and CVD (RCT + association).

As of 2025, anyone supplementing with DHA is ignorant. Prove me wrong!