fatty acid · for chronic inflammation
Omega-3
Your body turns EPA and DHA into the signals that actively shut inflammation down.
Say that in clinical terms
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.
How strong is the research?
1 paper read, 1 supporting.
Who was studied: Spans healthy adults and people with raised inflammation markers — reasonably broad.
How much to take
daily with meals
2000–3000 mg
Higher doses (2-3g) for significant inflammatory reduction. EPA is the more anti-inflammatory omega-3.
Before you take it
- FDA GRAS limit for dietary supplements: up to 5 g/day of combined EPA+DHA (not 3 g/day; the lower figure reflects an older FDA enforcement discretion letter, not the current GRAS determination).
- No formal Tolerable Upper Intake Level (UL) has been established by the IOM/NAM for EPA or DHA.
- Doses of 2–15 g/day may increase bleeding time by reducing platelet aggregation; clinically relevant when combined with anticoagulants (warfarin), antiplatelet agents (aspirin, clopidogrel), or NSAIDs.
- INR monitoring is advisable when omega-3 supplements are added to warfarin therapy; most evidence suggests doses of 3–6 g/day do not significantly alter anticoagulant status, but individual variation exists.
- Extended use at 4 g/day in individuals with established CVD or at high CVD risk is associated with a modestly increased risk of atrial fibrillation (documented in STRENGTH and REDUCE-IT trials).
- High doses (≥900 mg EPA plus 600 mg DHA/day) may reduce immune function.
- Omega-3 may add to the blood-pressure-lowering effect of antihypertensive medications; blood pressure monitoring is advisable when initiating supplementation in patients already on antihypertensive therapy.
- Common side effects include fishy aftertaste, belching, gastrointestinal discomfort, and nausea; these are dose-dependent and usually mild.
- Individuals with fish or shellfish allergies should verify product sourcing; algal EPA/DHA is a fish-free alternative.
- Oxidized (rancid) fish oil may have pro-inflammatory effects; product freshness and storage conditions matter.
- High-dose omega-3 (2000–3000 mg as recommended for this indication) combined with NSAIDs commonly used for chronic inflammation or pain increases bleeding risk — clinically important for patients managing chronic inflammatory conditions with both.
When to take it
Best taken: with food
What we make of it
Our citation is a mechanism review, but independent analyses do back the claim.
The detail
What we cite is a review of how omega-3 works rather than a pooled analysis of trials. In this case independent, non-industry analyses do support a real effect on inflammation markers — so the claim stands, but on better evidence than the one we listed.