Omega-3 Fish Oil: Complete Buyer's Guide

Why Your Body Needs Omega-3s

Think of omega-3s as essential oil for your body's engine. These fatty acids—specifically EPA and DHA—help your heart pump smoothly, your brain think clearly, and keep inflammation in check. The catch? Your body can't make them, and most of us don't eat enough fatty fish to get what we need.

According to the American Heart Association, eating fish twice a week gives you about 250mg of combined EPA and DHA daily—but research suggests many people benefit from higher amounts through supplements.

Understanding EPA vs. DHA: What's the Difference?

These two omega-3s work as a team, but they have different specialties:

EPA (the inflammation fighter)

• Helps reduce inflammation throughout your body
• Supports mood and emotional well-being
• Protects your heart and blood vessels
• Recent studies show high-dose EPA may reduce cardiovascular events

DHA (the brain and eye specialist)

• Makes up a significant part of your brain tissue
• Essential for eye health and vision
• Critical during pregnancy for baby's brain development
• Helps maintain cognitive function as you age

You'll find both in fish oil supplements, though some products emphasize one over the other depending on your health goals.

How Much Should You Take?

The right dose depends on why you're taking it:

For general health: 1,000-2,000mg of combined EPA+DHA daily. This is what most healthy adults need to maintain good levels.

For heart health or high triglycerides: Your doctor might recommend 2,000-4,000mg daily. Research shows this amount can lower triglycerides by about 15%.

During pregnancy: Add at least 200mg of DHA daily to support your baby's brain development.

Always check with your healthcare provider before starting high doses, especially if you're on blood thinners.

The Quality Checklist: What to Look For

1. Third-Party Testing (This is Non-Negotiable)

Look for the IFOS (I... [truncated]