Verdict
Mixed
1 to 3 g of EPA a day is the omega-3 dose that matters, not total omega-3.
5 sources: 1 positive, 2 partly, 1 neutral, 1 negative
By Arun AgrahriLast reviewed
Short answer
Aim for 1-3g of EPA a day, not total omega-3. 1.5-3g of EPA comes up for mood and brain health, about 2g daily of combined EPA and DHA for general use, and dosing to a 12% omega-3 index for the heart. Test your omega-3 index and target 8-12%.
Omega-3 supplements are worth taking.
The verdict on Omega-3 overall. 17 sources: 7 positive, 10 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
1 to 3 g of EPA a day is the omega-3 dose that matters, not total omega-3.
5 sources: 1 positive, 2 partly, 1 neutral, 1 negative.
Researchers say
1 positive
Andrew Huberman, on Huberman Lab, at 4:01:53
Positive Video · Opinion
Open the tape at 4:01:53 →“so at least 1 gram per day and as high as 2 or even 3 grams per day of the EPA form.”
Studies show
2 partly, 1 neutral, 1 negative
4 cited on tape, not yet checked against the paper
Bill Harris, cited on The Dr. Hyman Show, at 1:14:11
Partly Study
Open the tape at 1:14:11 →“to about two grams a day so two grams of of e”
Martins, Journal of the American College of Nutrition 2009, cited on Huberman Lab, at 1:11:19
Partly Study
Open the tape at 1:11:19 →“it's really the EPA that one wants to hit a certain threshold level of if one's goal is to get relief from depression”
REDUCE-IT, cited on The Drive, at 1:00:07
Neutral Study
Open the tape at 1:00:07 →“they gave four grams a day of this EPA it's EPA ethyl ester”
Chip Lavie, Ochsner, Mayo Clinic Proceedings, cited on The Drive, at 1:56:22
Negative Study
Open the tape at 1:56:22 →“if you look at the meta-analysis you know as long as you're getting that dose of epa and dha”
Andrew Huberman, on Huberman Lab, at 4:01:53 Video · positive · Opinion
“so at least 1 gram per day and as high as 2 or even 3 grams per day of the EPA form.”
Bill Harris, cited on The Dr. Hyman Show, at 1:14:11 Study · partly
“to about two grams a day so two grams of of e”
Martins, Journal of the American College of Nutrition 2009, cited on Huberman Lab, at 1:11:19 Study · partly
“it's really the EPA that one wants to hit a certain threshold level of if one's goal is to get relief from depression”
REDUCE-IT, cited on The Drive, at 1:00:07 Study · neutral
“they gave four grams a day of this EPA it's EPA ethyl ester”
Chip Lavie, Ochsner, Mayo Clinic Proceedings, cited on The Drive, at 1:56:22 Study · negative
“if you look at the meta-analysis you know as long as you're getting that dose of epa and dha”
1 to 3 g of EPA a day is the omega-3 dose that matters, not total omega-3.
Andrew Huberman, on Huberman Lab, at 4:01:53
Positive Video · Opinion
Open the tape at 4:01:53 →“so at least 1 gram per day and as high as 2 or even 3 grams per day of the EPA form.”
Bill Harris, cited on The Dr. Hyman Show, at 1:14:11
Partly Study
Open the tape at 1:14:11 →“to about two grams a day so two grams of of e”
Martins, Journal of the American College of Nutrition 2009, cited on Huberman Lab, at 1:11:19
Partly Study
Open the tape at 1:11:19 →“it's really the EPA that one wants to hit a certain threshold level of if one's goal is to get relief from depression”
Chip Lavie, Ochsner, Mayo Clinic Proceedings, cited on The Drive, at 1:56:22
Negative Study
Open the tape at 1:56:22 →“if you look at the meta-analysis you know as long as you're getting that dose of epa and dha”
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
1 to 3 g of EPA a day is the omega-3 dose that matters, not total omega-3. The exact number moves with what you want from it.
Andrew Huberman, on his own show, recommends 1.5-3g of EPA a day for mood and brain health. He means EPA, not total omega-3, and he cites research on EPA's role in depression, focus and thinking.
Peter Attia targets a 12% omega-3 index and adjusts his dose to hit it. The REDUCE-IT trial used 4g of pure EPA and cut cardiovascular risk in high-risk patients. Bill Harris, a guest on Rhonda Patrick's show, calls it the most successful omega-3 trial in years.
Patrick recommends about 2g of combined EPA and DHA a day. She pushes testing your omega-3 index over guessing, with a target of 8-12%.
Plant ALA from flax and walnuts converts to EPA and DHA at only 5-10% efficiency, which is why marine sources come first: fish oil, krill oil and algal oil.
Precis membership
The answer above is the whole answer: the verdict, every counted mention, where the sources disagree, and the receipt behind each one. Nothing on this page is held back.
A free account adds
Pro adds
Full Omega-3 evidence report
The verdict on every claim, and where the sources disagree