fatty acid
Omega-3 (DHA/EPA)
Supports cardiovascular, cognitive, and inflammatory balance.
What It Does
EPA and DHA contribute to membrane fluidity and signaling.
Omega-3 intake supports cardiometabolic and inflammatory pathways.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:19-120, perimenopause, postmenopause | 250-500 mg combined EPA+DHA | 3000 mg |
| female, pregnant, breastfeeding, ttc | 200-300 mg DHA | 3000 mg total omega-3 |
| all, vegan | 250-500 mg combined DHA+EPA | 3000 mg |
| all, high_cholesterol | 1000-2000 mg combined EPA+DHA | 3000 mg |
| all, age:0-1 | 100 mg | No established UL |
| female, pcos | 1000-2000 mg EPA+DHA | 3000 mg |
| all, mental_health | 1000-2000 mg (higher EPA ratio) | 3000 mg |
| female, ttc | 200-300 mg DHA | 3000 mg total |
| male, ttc | 500-1000 mg | 3000 mg |
| all, smoker | 500-1000 mg | 3000 mg |
| all, vegetarian | 250-500 mg | 3000 mg |
| all, hypertension | 1000-2000 mg | 3000 mg |
Signs of Deficiency
- Dry skin
- Low seafood intake pattern
- Low omega-3 index
Best Food Sources
Salmon/sardines
High EPA/DHA
Algae oil
DHA source
Flax/chia
ALA source
Supplement Guide
Best forms: Triglyceride-form fish oil, Algae DHA/EPA
What to look for: IFOS/third-party testing, EPA+DHA listed clearly
What to avoid: High doses with anticoagulants without guidance
Timing: With meals containing fat.
Who Should Avoid It
High-dose use with blood thinners
Large doses may increase bleeding tendency in some patients.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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