what is the required epa and dha daily

The recommended daily intake of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) varies based on desired health benefits:

1. General Health: For overall brain and body health, Andrew Huberman suggests 1 to 3 grams of EPA per day, preferably through supplements, as this dosage benefits mood, cognitive function, and inflammation reduction 1.

2. Mental Health: For improving mood and combating depression, 1 to 2 grams of EPA per day has been shown to have substantial benefits, sometimes comparable to prescription antidepressants. Studies highlighted by Andrew Huberman emphasize the importance of reaching at least 1 gram of EPA daily, with higher doses (up to 2 grams) providing better results for many people 1 2.

3. Cardiovascular Health: While dosage requirements might vary, increasing EPA intake generally improves cardiovascular health. Each gram of EPA is associated with an approximately 9% improvement in cardiovascular health 3.

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     Omega-3 Benefits

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     Omega-3 and Mood

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     Essential Fatty Acids

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     Omega-3 Insights

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Including DHA in a fish oil supplement is also beneficial, but it's the EPA component that is primarily linked to mental health improvements. Rhonda Patrick, a guest on the podcast, personally takes 4 grams of EPA daily, split between morning and evening doses, which has shown positive effects on mental health and inflammation 4.

Before starting any new supplement regimen, it’s recommended to consult with a healthcare provider.