Omega-3 EPA/DHA — The Anti-Inflammatory Fatty Acids
Omega-3 fatty acids EPA and DHA are essential polyunsaturated fats with 2,890+ clinical trials — the most studied nutrient class in cardiovascular medicine. They reduce triglycerides, inflammation, and cardiovascular mortality, and support brain health across the lifespan.
Mechanism of Action
EPA and DHA are incorporated into cell membrane phospholipids, displacing arachidonic acid and reducing pro-inflammatory eicosanoid production. They also activate PPARγ (anti-inflammatory transcription factor), reduce NF-κB signaling, and serve as precursors to resolvins and protectins — specialized pro-resolving mediators that actively terminate inflammation.
Human Trial Evidence
2,890+ trials. The REDUCE-IT trial (2018, NEJM, n=8,179) showed 4 g/day icosapentaenoic acid (EPA) reduced major cardiovascular events by 25% in statin-treated patients. A 2018 JAMA Cardiology meta-analysis of 13 RCTs confirmed omega-3 reduces cardiovascular mortality. Multiple trials show DHA improves cognitive function and reduces dementia risk.
Dosing Protocol
2–4 g/day EPA+DHA combined. Cardiovascular protection: 2 g/day. Triglyceride lowering: 3–4 g/day (prescription-grade). Triglyceride Index Omega-3 (TIO3) test recommended to personalize dosing. Take with fat-containing meal. Triglyceride form (not ethyl ester) has better bioavailability.
Safety & Contraindications
Well-tolerated. Fishy aftertaste/burping (reduced by enteric coating or freezing capsules). At >3 g/day: mild blood-thinning effect — caution with anticoagulants. May slightly increase LDL in some individuals (monitor). Oxidation risk — store in refrigerator, choose products with antioxidants added.