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Omega-3 (EPA + DHA) illustration

Omega-3 (EPA + DHA)

Marine omega-3s with strong evidence for triglyceride lowering and EPA-dominant mood support. Primary-prevention CV claims should be hedged after VITAL.

Essentials Last verified 2026-05-06
stress and mood

What it does

EPA + DHA at 1 to 2 g/day matches the dose used in successful mood and triglyceride trials. EPA-dominant formulations (>=2:1 EPA:DHA) outperform DHA for depression. Cognitive prevention in healthy adults is weakly supported.

  • Mood / depression (EPA-dominant) Moderate evidence

    EPA-predominant formulations (EPA:DHA >=2:1) reduce depressive symptoms in MDD, particularly as adjunct to antidepressants. Pure DHA shows no benefit.

    Sources: PMID 34773817 · PMID 31537519

  • Triglyceride lowering Strong evidence

    EPA+DHA at 2 to 4 g/day reduces serum triglycerides 20 to 30 percent. AHA supports prescription EPA (icosapent ethyl) for high-risk secondary prevention.

    Sources: PMID 31378104

  • Cognitive prevention (weak) Preliminary evidence

    Cochrane 2017 review: insufficient evidence omega-3 prevents cognitive decline in healthy older adults. Some signal in subjects with low baseline omega-3 status.

    Sources: PMID 27063583

Top picks

  1. 1

    Nordic Naturals

    Ultimate Omega 2X (rTG, 1125 mg EPA + 875 mg DHA per serving)

    Re-esterified triglyceride form; high concentration; IFOS 5-star.

    Check on Amazon
  2. 2

    Carlson

    Elite EPA Gems (1000 mg EPA per softgel)

    High-EPA for mood-targeted use.

    Check on Amazon
  3. 3

    Nordic Naturals

    Algae Omega (vegan, 715 mg EPA+DHA per serving)

    Algae-based; suitable for vegan or fish-allergic users.

    Check on Amazon

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How to use it

Dosage
1 to 2 g combined EPA + DHA daily for general use; 2 to 4 g/day for hypertriglyceridemia; >=1 g EPA/day with EPA:DHA >=2:1 for adjunct depression.
Timing
Split AM/PM with a fat-containing meal.
With food
Yes
Onset
Triglyceride reduction 4 to 8 weeks; mood 6 to 12 weeks.

What to look for

  • Form: re-esterified triglyceride (rTG) > natural TG > ethyl ester (EE) for bioavailability (~70% better uptake for rTG vs EE).
  • Third-party purity: IFOS 5-star, USP Verified, or NSF (heavy metals, PCBs, oxidation TOTOX <26).
  • EPA:DHA ratio: high-EPA (>=2:1) for mood; balanced or DHA-leaning for pregnancy.
  • Per-softgel >=600 mg combined to limit pill burden.
  • Liquid for high-dose users; algae for vegan or fish-allergic.

Formats: softgels, liquid.

Skip if:
  • Anticoagulant or antiplatelet therapy at >3 g/day (theoretical bleeding; monitor).
  • Fish or shellfish allergy (use algae-derived).
  • Atrial fibrillation history (high-dose >=4 g/day prescription omega-3 associated with increased AF in STRENGTH/REDUCE-IT).
  • Pre-surgery: discontinue 7 days prior.

FAQ

Krill, fish, or algae?
Algae for vegans. Triglyceride-form fish oil for everyone else: cheapest cost per active mg. Krill is fine but rarely worth the premium.
Did the VITAL trial debunk omega-3?
It debunked the broad primary-prevention CV/cancer marketing claim at 1 g/day in healthy adults. It did NOT debunk triglyceride lowering at higher doses or EPA-dominant mood support, both of which have separate trial backing.

Related comparisons

Additional references