Which omega-3 supplements are best?

When considering omega-3 supplements, several types are discussed by experts on the Huberman Lab. Here are the most recommended options:

Types of Omega-3 Supplements

1. Fish Oil:

   • EPA and DHA: Look for supplements providing a high concentration of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
   • Forms: They can come in triglyceride or ethyl ester forms. Triglyceride forms are more bioavailable and should ideally be taken with food if they are in ethyl ester form for better absorption 1.

2. Krill Oil:

   • Contains EPA and DHA, but in a phospholipid form which may enhance absorption.

3. Algal Oil:

   • A plant-based source suitable for vegans and vegetarians, providing both EPA and DHA. It mimics the omega-3s found in fish 2.

4. Cod Liver Oil:

   • Also a good source, offering the added benefit of vitamins A and D, but be cautious of potential contaminants like heavy metals.

Recommended Dosage

• General Recommendations: About 1 to 2 grams of EPA per day is suggested for general health benefits. Some individuals may need up to 4 grams, especially if they are addressing specific health conditions 1 3.
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• Individual Needs: The exact amount can vary based on individual health conditions and dietary intake, supporting a recommendation for personalized dosing based on blood tests for omega-3 levels 2.

Quality Considerations

• Look for third-party tested supplements to ensure purity and accurate labeling regarding EPA and DHA content. The International Fish Oil Standards website is a resource for checking supplement quality and transparency regarding contaminants 1.

Personal Recommendations by Experts

• Liquid Fish Oil: Many experts, including Andrew Huberman, prefer liquid forms for affordability and ease of use, often flavored with lemon to mask the fishy taste.
• Brand Recommendations: Experts suggest doing research into reputable brands based on independent testing results, focusing on those with low oxidation levels and high EPA content 4.

Using these insights can help guide your choice in selecting high-quality omega-3 supplements to support your health effectively.