Omega-3: who actually needs to supplement (and who's just spending)
Omega-3 is one of those supplements almost everyone buys and few understand. To the bone: what matters isn't the giant number on the front of the tub, it's how much EPA and DHA is actually in each capsule.
What EPA and DHA do
They're essential fatty acids with roles in cell membranes, inflammation regulation and cardiovascular and brain function. The body can't make enough — it has to come from diet. The potent sources are fatty fish: sardines, salmon, mackerel, tuna.
Who tends to benefit from the capsule
- People who eat fatty fish fewer than twice a week.
- Vegans and vegetarians (their source is algae oil).
- People with high triglycerides, under medical guidance (therapeutic doses are larger).
How not to be fooled by the label
"1000 mg of fish oil" isn't the point. Turn the tub around and add up EPA + DHA per capsule — often that number is embarrassingly low. A good product delivers high concentration, so you take fewer capsules for the same dose.
Dose and cautions
- General maintenance: roughly 1 to 2 g of combined EPA+DHA a day covers most people.
- Quality: look for products with oxidation control and purity (heavy metals).
- Blood thinners: high doses can thin the blood — talk to your doctor if you take those.
A word from the Lair: this content is informational and does not replace medical or nutritional care. Therapeutic omega-3 doses should be set by a professional.
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Vigilante, obsessed with human performance. He writes so the City can sleep in peace — and wake up stronger.
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