Huberman EPA / DHA breakdown? What fish oil should I take

Aim for about 1,000–2,000 mg of EPA daily, and include roughly 300–400 mg of DHA rather than choosing an EPA-only product. Select a reputable, tested fish oil; a triglyceride-form product is convenient, while ethyl-ester oil should be taken with food. 1 2

• EPA and mood: Around 1,000 mg of EPA per day is the stated threshold associated with mood support; count the EPA amount on the label, not the total fish-oil amount. 3
• DHA and cognition: DHA is an important omega-3 in brain membranes, and omega-3 intake is discussed as supporting cognitive function. 4 5
• Food sources: Fatty fish such as salmon, mackerel, sardines, herring, and anchovies provide omega-3s. 6
• Absorption and storage: Triglyceride-form fish oil can be taken with or without food; ethyl-ester oil is less bioavailable and should be taken with food. Refrigerate fish oil to limit oxidation. 2 7
• Krill oil: Krill provides EPA and DHA in phospholipid form, but supplements may be low-dose and can be rancid, making it difficult to get a substantial omega-3 dose from them. 8