fatty acid
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
Omega-3 for High Blood Pressure
Solid2 studies · 2 supporting · 0 against
11 safety notes
Helps arteries stay flexible and relaxed, which lowers the pressure inside them.
Dose: 2000–3000 mg
Omega-3 for Anxiety
Solid2 studies · 1 supporting · 0 against
11 safety notes
EPA calms inflammation in the brain and influences the regions that drive worry.
Dose: 1000–2000 mg
Tested as: omega-3 supplement with high EPA content (EPA-dominant formulation, as identified by the meta-analysis moderator analysis)
Omega-3 for Headaches/Migraines
Solid1 study · 1 supporting · 0 against
11 safety notes
At high doses, dials down the inflammatory signals involved in migraine.
Dose: 1800–2400 mg
Omega-3 for Chronic Inflammation
Solid1 study · 1 supporting · 0 against
11 safety notes
Your body turns EPA and DHA into the signals that actively shut inflammation down.
Dose: 2000–3000 mg
Omega-3 for Lack of Focus
Solid1 study · 1 supporting · 0 against
10 safety notes
Supports the part of the brain that runs planning and attention.
Dose: 1000–2000 mg
Omega-3 for Irritability
Mixed5 studies · 3 supporting · 1 against
10 safety notes
Influences the brain chemicals behind mood control, and calms inflammation there.
Dose: 1000–2000 mg
Omega-3 for Low Mood
Mixed2 studies · 1 supporting · 1 against
11 safety notes
EPA calms inflammation in the brain and appears to make serotonin signalling work better.
Dose: 1000–2000 mg
Tested as: EPA-dominant omega-3 supplement (≥60% EPA by weight, ≤1 g/day total dose)
Omega-3 for Acne
Evidence2 studies · 1 supporting · 0 against
10 safety notes
EPA blocks two of the chemicals that drive the inflammation in a breakout.
Dose: 1000–2000 mg
Omega-3 for Dry Skin
Evidence2 studies · 1 supporting · 0 against
10 safety notes
Gets built into skin cells, improving the barrier that holds moisture in.
Dose: 1000–2000 mg
Tested as: Krill oil (EPA+DHA in phospholipid form with natural astaxanthin, 1–2 g/day, e.g. Aker BioMarine krill oil)
Omega-3 for Poor Memory
Evidence1 study · 1 supporting · 0 against
10 safety notes
DHA is built into the junctions between brain cells, where memories are formed.
Dose: 1000–2000 mg
Omega-3 for Brain Fog
Evidence1 study · 1 supporting · 0 against
10 safety notes
DHA makes up a large share of the fat in your brain, and supports blood flow and signalling.
Dose: 1000–2000 mg
Omega-3 for Joint Pain
Evidence1 study · 1 supporting · 0 against
11 safety notes
Your body turns EPA and DHA into the signals that shut joint inflammation down.
Dose: 2000–3000 mg
Omega-3 for Blurry Vision
No Benefit2 studies · 1 supporting · 1 against
10 safety notes
How it was tested: A 12-month trial in 535 adults with dry eye found fish oil did no better than placebo.
DHA makes up most of the fat in your retina and keeps photoreceptors working.
Dose: 1000–2000 mg
Omega-3 for Dry Eye
No Benefit2 studies · 0 supporting · 1 against
10 safety notes
How it was tested: A 12-month trial in 535 adults with dry eye found fish oil did no better than placebo.
Meant to improve the oily layer of your tear film so tears evaporate more slowly.
Dose: 1000–2000 mg
Omega-3 for Eye Strain
Not verified2 studies · 0 supporting · 1 against
10 safety notes
Why it gets suggested: Meant to improve the oily layer of your tears so your eyes dry out more slowly.
Dose: 1000–2000 mg
Why we could not verify it: Extensive searching across PubMed, Cochrane, and general literature found no human RCT testing EPA or DHA supplementation for eye strain (asthenopia) as the primary or explicit secondary outcome. Every trial located targets dry eye disease (inadequate or poor-quality tear film) — a distinct condition from asthenopia (discomfort from sustained accommodation and convergence effort from screen use, reading, or driving). A 2015 RCT in computer vision syndrome patients (PMID 25697893) enrolled screen users but measured only dry eye endpoints (Schirmer, TBUT, Nelson grade), not eye strain or asthenopia. A 2023 narrative review on PUFAs and visual fatigue (PMID 37299596) exists but is a review arti