Fatty Acid
Fish Oil (Omega-3)
A rich source of EPA and DHA omega-3 fatty acids, commonly used to support cardiovascular health and reduce inflammation.
Strong Evidence
Strong Evidence Fatty Acid
Omega-3 Fish Oil
Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are polyunsaturated fats that the human body cannot synthesize de novo. They must be obtained from dietary sources, primarily fatty fish (salmon, mackerel, sardines, anchovies), shellfish, and marine algae. EPA and DHA serve as structural components of cell membranes throughout the body, with particularly high concentrations in the brain (DHA comprises roughly 40% of polyunsaturated fatty acids in the brain) and retina. Beyond structural roles, they are precursors to specialized pro-resolving mediators (SPMs) — resolvins, protectins, and maresins — that actively resolve inflammation rather than simply suppressing it. The evidence base for omega-3 supplementation is extensive. Large-scale trials and meta-analyses support benefits for cardiovascular health (triglyceride reduction, modest blood pressure lowering), inflammatory conditions, mood disorders, and cognitive maintenance. The American Heart Association recommends at least two servings of fatty fish per week, and higher-dose EPA supplementation has been shown to reduce cardiovascular events in the REDUCE-IT trial.
Updated March 1, 2026This content is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication regimen.
Benefits & Uses
Clinically proven triglyceride reduction (25-30% at therapeutic doses). Reduced cardiovascular event risk (REDUCE-IT trial). Anti-inflammatory effects through SPM production. Supports brain structure and cognitive function. May reduce symptoms of depression (EPA-dominant). Supports eye health and retinal function. Modest blood pressure reduction.
Side Effects & Precautions
Fishy aftertaste or burps (reduced with enteric-coated or triglyceride-form products). Mild GI discomfort at high doses. Potential for increased LDL cholesterol in some individuals at high doses. Very rarely, allergic reaction in those with fish allergy (highly purified products may be tolerated).
Dosage & Administration
General health: 1-2g combined EPA+DHA daily. Triglyceride reduction: 2-4g EPA+DHA daily (pharmaceutical grade). Depression/mood: 1-2g with EPA-dominant formulation (2:1 EPA:DHA). Choose triglyceride form over ethyl ester for better absorption. Take with a fat-containing meal. Check for third-party purity testing (IFOS, NSF) to verify low oxidation and heavy metal levels.
Contraindications
Fish or shellfish allergy (consider algae-based alternatives). Scheduled surgery within 7-10 days (discuss with surgeon). Active bleeding disorders. Those on multiple anticoagulants should use with medical supervision.
Known Interactions
| Substance | Type | Severity | Description |
|---|---|---|---|
| Blood thinners (warfarin, heparin) | major | Omega-3s have antiplatelet and mild anticoagulant effects. High-dose fish oil (>3g/day) combined with warfarin or other anticoagulants significantly increases bleeding risk. INR monitoring is essential. Doses under 2g/day are generally considered safe with medical supervision. | |
| Blood pressure medications | minor | Omega-3s can modestly lower blood pressure (2-5 mmHg systolic at therapeutic doses). Combined with antihypertensive medications, this additive effect may cause excessive blood pressure reduction. Monitor blood pressure when initiating high-dose fish oil. | |
| Aspirin | moderate | Both aspirin and omega-3s inhibit platelet aggregation through different mechanisms. The combination may increase bruising and bleeding risk, particularly at high omega-3 doses. Low-dose aspirin with moderate fish oil (1-2g) is generally well tolerated, but high doses of both warrant medical oversight. |
Sources
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Hormone Precursor
NAD+/NMN
Nicotinamide mononucleotide (NMN) is a direct precursor to NAD+ (nicotinamide adenine dinucleotide), a coenzyme found in every living cell that participates in over 500 enzymatic reactions. NAD+ is essential for mitochondrial energy production, DNA repair via PARP enzymes, and activation of sirtuins — a family of seven proteins often called "longevity regulators." NAD+ levels decline significantly with age — by roughly 50% between ages 40 and 60 in some tissues. This decline is implicated in mitochondrial dysfunction, impaired DNA repair, metabolic disorders, and the broader phenotype of aging. NMN supplementation aims to restore NAD+ levels by providing the immediate biosynthetic precursor. Animal studies have demonstrated remarkable results: improved insulin sensitivity, enhanced mitochondrial function, increased exercise endurance, and extended healthspan in aged mice. The first long-term human clinical trial (2022) showed that 250mg NMN daily for 12 weeks increased blood NAD+ levels and improved muscle function in older men. However, the field is still young, and optimal dosing, long-term safety, and definitive anti-aging effects in humans remain under investigation.
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This content is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication regimen.