Omega-3 / EPA+DHA Protocol

What is Omega-3 / EPA+DHA Protocol?

Omega-3 fatty acids (EPA and DHA) are among the most evidence-backed supplements for cardiovascular health and longevity. Higher EPA+DHA levels are associated with lower risk of coronary heart disease, myocardial infarction, and cardiovascular mortality. The Omega-3 Index (EPA+DHA as % of red blood cell membranes) is an emerging cardiovascular risk factor — target is 8-12%. Also associated with longer telomeres and reduced systemic inflammation. Caveat: very high doses (>3g/day) may slightly increase atrial fibrillation risk in susceptible individuals.

Is there evidence for it?

How do you do Omega-3 / EPA+DHA Protocol?

1. 1.Target 2-4g of combined EPA+DHA daily (not total fish oil — read labels for actual EPA+DHA content); most standard capsules contain only 300mg per 1000mg capsule, so use concentrated forms
2. 2.Choose high-quality sources: molecularly distilled fish oil, algae-based omega-3 (vegan), or wild-caught fatty fish 3-4x/week (salmon, mackerel, sardines, anchovies); brands like Nordic Naturals, Carlson, or Thorne are third-party tested
3. 3.Take with meals containing fat for better absorption; split the dose (morning and evening) if taking >2g to reduce fish burps; refrigerate liquid forms
4. 4.Test your Omega-3 Index after 3-4 months (OmegaQuant home test, ~$50) — target 8-12%; most Americans are at 4-5% in the high-risk zone; adjust dosage based on results
5. 5.Balance the omega-6:omega-3 ratio: reduce seed oils (soybean, corn, sunflower) high in inflammatory omega-6; the ancestral ratio was ~1:1 to 4:1 while modern Western diets are 15-20:1

How long does it take?

2 minutes daily.

Is it hard to start?

easy.

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