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.
Dosage & Timing
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.
How To Do It
Eat fatty fish 2-3x/week
Salmon, sardines, mackerel, anchovies. Wild-caught preferred.
Supplement the gap
If not eating sufficient fish, supplement with 2-4g EPA+DHA. Look for triglyceride form, third-party tested.
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.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Fish/shellfish allergy (use algae-based)
- ⚠Blood thinning medications (consult physician)
Interactions
- •High-dose fish oil may interact with anticoagulants
Measurable Outcomes
Related Protocols
Fermented Foods for Gut Health
2-3 servings of fermented foods daily to boost gut microbiome diversity. Stanford research showed this increased microbial diversity and reduced inflammatory markers.
Anti-Inflammatory Mediterranean Diet
The Mediterranean diet is the most evidence-backed dietary pattern for longevity. Rich in olive oil, fish, vegetables, and legumes, it reduces cardiovascular events by 30% (PREDIMED trial).
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Target (30-50g/day)
Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.