Omega-3 fatty acids have several well-supported benefits for heart, brain, and overall inflammation management, with EPA and DHA being the most studied forms.

Core benefits

• Heart and blood vessels: Omega-3s can help lower triglycerides, may modestly reduce blood pressure, and can support healthy heart rhythms. They also contribute to healthier blood vessels and may reduce clotting tendency.

• Brain and mental function: DHA is a major structural component of the brain and retina; adequate intake is associated with support for cognitive function and may be protective against some neurodegenerative processes. EPA also appears to influence mood and mental health.

• Inflammation and joints: Omega-3s have anti-inflammatory effects, which can help with conditions like rheumatoid arthritis and other inflammatory disorders, potentially reducing joint pain and stiffness.

• Eye health: DHA is important for retinal health and may support protection against certain age-related vision issues.

Typical sources and forms

• Dietary: fatty fish (e.g., salmon, mackerel, sardines), algae-based products for vegetarians/vegans, and some fortified foods. ALA (from flaxseed, chia, walnuts) can be converted modestly to EPA/DHA in the body, but the conversion is limited.

• Supplements: fish oil, krill oil, and algae-based EPA/DHA supplements are common. Dosing guidance varies by goal (cardiovascular, mood, inflammation) and individual factors; typical general recommendations range from a few hundred milligrams to over 1 gram of combined EPA+DHA daily for maintenance, under clinician guidance.

Considerations and cautions

• Individual needs vary: people with certain conditions or on anticoagulants should discuss supplementation with a healthcare provider. Some sources emphasize the importance of balancing EPA and DHA for optimal effects.

• Safety profile: generally well tolerated at standard doses; high doses may increase bleeding risk in susceptible individuals. Quality and purity of supplements are important to avoid contaminants.

If you’d like, I can tailor a brief summary to your goals (heart health, cognitive support, or inflammatory conditions) and suggest approximate daily intake ranges and source options based on your preferences.