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Omega-3 (EPA/DHA) Brain Protocol

health · easy · 10 seconds to swallow pills

What is Omega-3 (EPA/DHA) Brain Protocol?

Your brain is 60% fat, and DHA is the most abundant fatty acid in it. Most people get barely any omega-3. Supplementing 2-4g of EPA+DHA daily improves mood, reduces inflammation, protects the heart, and may prevent cognitive decline.

Is there evidence for it?

EVIDENCEstrong

How do you do Omega-3 (EPA/DHA) Brain Protocol?

  1. 1.Take 2-4g of combined EPA+DHA daily (check the label — most fish oil capsules have only 300mg per pill, so you may need 4-6 capsules)
  2. 2.Prioritize EPA for mood/depression (look for high-EPA formulas with 2:1 EPA:DHA ratio) or DHA for brain structure/cognition
  3. 3.Take with a fat-containing meal for best absorption. Some people prefer taking at night to avoid fishy burps
  4. 4.Quality matters: choose third-party tested brands (IFOS certified) to ensure purity and avoid heavy metals. Triglyceride form absorbs better than ethyl ester
  5. 5.Alternative: eat fatty fish 3-4x per week (salmon, sardines, mackerel, anchovies). 4oz of wild salmon = ~1.5g EPA+DHA

How long does it take?

10 seconds to swallow pills.

Is it hard to start?

easy.

Source: Grosso et al. (2014, PLOS ONE — meta-analysis on omega-3 and depression), AHA recommendations
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