Loading...
Loading...
Also known as: Fish Oil, EPA, DHA, Omega-3 Fatty Acids
The most well-supported supplement in existence with evidence across cardiovascular health, brain function, inflammation, and all-cause mortality — the one supplement everyone should take.
Omega-3 fatty acids (EPA and DHA) are essential polyunsaturated fats that the body cannot produce. They are the single most supported supplement across all of medicine, with evidence from thousands of studies covering cardiovascular health, neurological function, inflammation, and longevity.
The Omega-3 Index measures EPA+DHA as a percentage of red blood cell membrane fatty acids.
Most people need 2-3g EPA+DHA daily to reach an index >8%.
| | EPA | DHA | |---|---|---| | Primary Target | Inflammation | Brain/Eyes | | Depression | More effective | Less effective | | Triglycerides | Stronger reduction | Moderate | | Brain Structure | Supporting role | Critical (40% of brain PUFA) | | Cardiovascular | REDUCE-IT trial (icosapent ethyl) | Supportive |
EPA and DHA are incorporated into cell membrane phospholipids, modulating membrane fluidity and lipid raft function. EPA is converted to series-3 prostaglandins (anti-inflammatory) and resolvins. DHA is critical for neuronal membrane structure, synaptic plasticity, and retinal function. Both reduce NF-κB activation and pro-inflammatory cytokine production.
Typical Dose
2000-4000mg EPA+DHA
Frequency
Daily (with food)
Cycle Length
Ongoing
Half-Life
~8 hours (but membrane incorporation takes weeks)
Thousands of clinical trials. Multiple Cochrane reviews. FDA-approved drug form (Vascepa/icosapent ethyl). Strongest evidence base of any supplement.
Exceptionally safe. Mild: fishy taste/burps (take with food or choose enteric-coated). May increase bleeding time slightly — discuss with physician if on blood thinners. High doses (>4g) may raise LDL in some individuals. Do not use rancid fish oil.
An mTOR inhibitor and FDA-approved immunosuppressant being investigated as the most promising pharmacological intervention for extending lifespan.
A direct NAD+ precursor that restores declining cellular energy metabolism and activates sirtuins for anti-aging effects.
The world's most prescribed diabetes drug, now being studied as a potential anti-aging intervention in the landmark TAME clinical trial.