Omega-3 Intake (EPA+DHA)
Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.
- Time
- 2 min/day
- Cost
- $20-50
- Equipment
- None required
- Min. Trial
- 8-12 weeks
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- anytime
Evidence Strength
4/5 — StrongStrong evidence for cardiovascular and anti-inflammatory benefits. Some recent meta-analyses show mixed results for all-cause mortality, but benefit in high-risk populations is clear.
Overview
Consume 2-4g combined EPA+DHA per day through fatty fish (2-3 servings/week) and/or supplementation. Omega-3s reduce inflammation, support cardiovascular and brain health, and most people are severely deficient.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Eat fatty fish 2-3x/week
Salmon, sardines, mackerel, anchovies. Wild-caught preferred.
- 2
Supplement the gap
If not eating sufficient fish, supplement with 2-4g EPA+DHA. Look for triglyceride form, third-party tested.
- 3
Test your omega-3 index
Optimal is 8-12%. Most Americans are 4-5%. Test via OmegaQuant or similar.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Marine omega-3 supplementation and cardiovascular disease
Marine omega-3 supplementation showed dose-related reductions in some cardiovascular outcomes.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 2 contraindications and 1 interaction note before adding this protocol to a routine.
Contraindications
- Fish/shellfish allergy (use algae-based)
- Blood thinning medications (consult physician)
Interactions
- High-dose fish oil may interact with anticoagulants
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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