Huberman EPA / DHA breakdown? What fish oil should I take
Sources:
Here's a breakdown of EPA and DHA based on insights from :
Recommendations for EPA and DHA
- EPA (Eicosapentaenoic Acid):
- Andrew Huberman takes about 1000-2000 mg of EPA daily for mood support and overall well-being. He recommends achieving a threshold of 1000 mg of EPA per day for its mood-enhancing effects. Evidence suggests that EPA may be particularly effective in alleviating symptoms of depression 1.
- DHA (Docosahexaenoic Acid):
- A threshold intake of 300 mg of DHA is considered beneficial for cognitive function and attention. It's essential to get adequate DHA alongside EPA, though often those taking sufficient EPA will naturally meet their DHA needs as well 2.
Suggested Sources of Omega-3s
- Fatty Fish: Ingesting fatty fish such as salmon, sardines, and mackerel is a natural way to increase both EPA and DHA intake.
- Fish Oil Supplements: Quality matters; seek emulsified or triglyceride-form fish oils for better absorption, as opposed to ethyl ester forms which require food for effective uptake 3.
- Krill Oil: Contains omega-3s in a phospholipid form, which may enhance absorption but can be less available in standard supplements.
- Sardines: Recommended for their favorable omega-3 profile, though be mindful of potential mercury exposure, particularly if consumed frequently 4.
Storage and Quality Control
- Proper storage is critical to avoid oxidation. Always keep fish oil supplements refrigerated to maintain efficacy, as they can easily oxidize and lose potency 3 5.
Summary
For general mood enhancement and health benefits, aim for 1000-2000 mg of EPA and at least 300 mg of DHA per day, with fatty fish being one of the best dietary sources. Use supplementation as necessary, choosing high-quality products to maximize their benefits.
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