Omega-3
Essential long-chain polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Anti-inflammatory, neuroprotective, and cardioprotective. EPA is more anti-inflammatory; DHA supports brain structure.
What it’s good for
DHA comprises ~40% of polyunsaturated fatty acids in the brain. Omega-3s reduce neuroinflammation, improve cerebral blood flow, enhance membrane fluidity, and support neurotransmitter signaling critical for cognitive clarity.
Dose: 1000–2000 mg
DHA is a structural component of neuronal membranes, particularly concentrated in synapses. It supports hippocampal neurogenesis, synaptic transmission, and BDNF expression, all critical for memory encoding and retrieval.
Dose: 1000–2000 mg
Omega-3 fatty acids improve prefrontal cortex function by enhancing dopamine signaling, increasing cerebral blood flow, and reducing neuroinflammation that impairs executive function and sustained attention.
Dose: 1000–2000 mg
High-dose omega-3 fatty acids reduce production of pro-inflammatory eicosanoids (prostaglandins, thromboxanes) from arachidonic acid, and produce anti-inflammatory resolvins and protectins that reduce neurogenic inflammation in migraine.
Dose: 1800–2400 mg
EPA reduces neuroinflammation and modulates the endocannabinoid system. Omega-3s also influence serotonin and dopamine receptor density and signaling in the amygdala and prefrontal cortex, regions central to anxiety.
Dose: 1000–2000 mg
EPA reduces neuroinflammation via resolvin and protectin synthesis, enhances serotonin receptor sensitivity, and modulates HPA axis function. Low omega-3 status is consistently associated with depression in epidemiological studies.
Dose: 1000–2000 mg
Omega-3 fatty acids modulate serotonergic and dopaminergic neurotransmission and reduce neuroinflammation. Low omega-3 status is associated with increased aggression and impulsivity in multiple populations.
Dose: 1000–2000 mg
EPA and DHA are converted to anti-inflammatory resolvins, protectins, and maresins. They competitively inhibit pro-inflammatory arachidonic acid conversion to prostaglandins and leukotrienes, reducing synovial inflammation and cartilage degradation.
Dose: 2000–3000 mg
Omega-3s reduce blood pressure by improving endothelial function, increasing nitric oxide bioavailability, reducing arterial stiffness, and decreasing production of vasoconstrictive thromboxane A2. EPA and DHA also reduce triglycerides.
Dose: 2000–3000 mg
Omega-3 fatty acids are incorporated into skin cell membranes, improving barrier function and transepidermal water loss. They support ceramide production, reduce inflammatory skin responses, and enhance skin lipid composition for better moisture retention.
Dose: 1000–2000 mg
Omega-3 fatty acids (especially EPA) inhibit leukotriene B4 and prostaglandin E2 production, both key mediators of acne inflammation. They also modulate IGF-1 signaling and reduce sebocyte lipogenesis driven by the Western diet.
Dose: 1000–2000 mg
DHA comprises 60% of the polyunsaturated fatty acids in the retina. It is essential for photoreceptor membrane fluidity, retinal signaling, and neuroprotection of retinal ganglion cells. Omega-3s also support healthy tear film and reduce dry eye.
Dose: 1000–2000 mg
Omega-3 fatty acids improve meibomian gland function and tear film lipid layer quality, reducing evaporative dry eye that exacerbates eye strain. DHA also supports retinal photoreceptor membrane fluidity for efficient visual processing.
Dose: 1000–2000 mg
EPA and DHA are substrates for specialized pro-resolving mediators (resolvins, protectins, maresins) that actively resolve inflammation. They compete with arachidonic acid for COX/LOX enzymes, reducing pro-inflammatory prostaglandin and leukotriene synthesis.
Dose: 2000–3000 mg