Omega-3

Dr. Andrew Huberman Strongly Recommends for Brain & Mood

Huberman recommends omega-3 supplementation across multiple episodes covering brain health, depression, ADHD, headaches, aggression, and fitness. His dosage recommendations center on EPA specifically: 1.5-3g/day for brain nutrients, 1000-2000mg EPA for depression management, and 1g+ EPA for headache reduction. He discusses omega-3's role in supporting neuron membrane integrity, neurotransmitter function, mood regulation, cognitive function, and self-regulation. On the Huberman Lab Essentials episode with Dr. Rhonda Patrick, omega-3 dosage of around 2 grams and the omega-3 index as a mortality marker are discussed.

…that we know can support nerve cells. EPA, in particular, omega-3 fatty acids, phosphatidylserine, and choline, those three things I would list off as the top three things for enhancing neuron function, and the integrity of neurons in the short and long-term. And this, again, is setting aside the vitally important factors of hydration and electrolytes. I've said it before on other podcasts, but if you're not ingesting enough water, and you're not getting enough sodium, and magnesium, and potassium, then, obviously, your neurons can't run, because a lot of the brain is water. You need to maintain proper hydration. And sodium, potassium, and magnesium are important in order for nerve cells to function.

▶ 28:05 · Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

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• 03:37 · Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick (Guest: Rhonda Patrick)

Dr. Peter Attia Strongly Recommends — Targets Omega-3 Index

Attia provides the most clinically rigorous omega-3 coverage among the five experts. His dedicated episode with Dr. Bill Harris (#83) covers the REDUCE-IT trial (4g pure EPA reducing cardiovascular events by 25%), the omega-3 index as a modifiable risk factor comparable to cholesterol, and fish consumption vs. mercury exposure tradeoffs. In his supplement list video, Attia reveals he personally takes high-EPA fish oil targeting a 12% red blood cell membrane concentration. His episodes on Alzheimer's prevention discuss the MFSD2A transporter, the blood-brain barrier role of DHA, and the need for higher omega-3 doses in APOE4 carriers and aging individuals. He also discusses high-dose EPA (4g/day) for residual cardiovascular risk reduction alongside statins.

…controversial what do you see as the relative importance of DHA and EPA the the conventional thinking I think is that EPA probably more important in the heart DHA probably more important in the brain brain I'm sure that's a gross oversimplification but can you expand on that yeah I can try I don't know that it's really known so um so you know my the way I personally think about both EPA and DHA so there there's a variety of metabolites and of DHA um that are involved in resolving inflammation so these are resolvin the marison the spms protectant and EPA also has uh some of those metabolites as well and it also plays a…

▶ 09:13 · The role of omega-3 fatty acids (EPA and DHA) in brain health and prevention of neurodegeneration

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Dr. Rhonda Patrick Strongest Advocate — Deep Mechanistic Coverage

Patrick is the single most comprehensive source on omega-3 across all five experts, with dedicated videos covering the omega-3 index, krill oil vs. fish oil bioavailability, the phospholipid DHA advantage for brain uptake, omega-3's role in reducing premature death, and omega-3's connection to serotonin and depression. She explains that the brain specifically uses a transporter called MFSD2A to uptake DHA in lysophosphatidylcholine form — found in krill oil and salmon roe but not standard fish oil. She notes that EPA produces specialized pro-resolving mediators (SPMs) that manage inflammation. She recommends 1-2 grams of combined EPA/DHA daily, advocates for omega-3 index testing, and considers salmon roe a superior DHA source with 40-70% of its omega-3s in phospholipid form.

…video and compare the similarities and differences between krill oil and fish oil there are a few key characteristics that distinguish krill oil from visual that may influence the way you supplement the omega-3 fatty acids found in krill oil are more bioavailable the variety of DHA found in krill oil is preferred by the brain and krill oil contains a unique antioxidant that's not found in fish oil what's important to understand about fish oil is that it is usually modified by a process known as molecular distillation which allows for the concentration of EPA and eh eh omega-3 fatty acids and allows for the removal of any contaminants such as…

▶ 01:40 · The Phospholipid Brain-DHA Advantage

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• 27:02 · Chris McGlory, PhD, on the Anabolic Potential of Omega-3 Fatty Acids (Guest: Chris McGlory)
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Bryan Johnson Includes in Blueprint Diet

Johnson includes omega-3 sources in his Blueprint diet rather than featuring them as a dedicated supplement topic. His Nutty Pudding recipe contains omega-3s alongside other ingredients like pomegranate and grape seed extract. His diet includes flax and walnuts for omega-3 content. He recommends omega-3 supplementation specifically for women during menopause and pregnancy. His data-driven approach to diet design ensures every calorie serves a functional purpose, and omega-3s are part of that framework — though he does not have a standalone video dedicated to omega-3 supplementation.

…end up in a blender here's what you will need half a teaspoon of Salon cinnamon this is for blood sugar liver and pancreas Health a teaspoon of ground flax seeds for omega-3 Digestive and heart health 1 teaspoon of sunflower lethin for phospholipids and as a safe choline Source 2 tpoon of ground walnuts for omega-3 and brain health next add a/4 cup of berries for antioxidants and polyphenol for cognition and three re cherries for anti-inflammatory sleep and joint health for berries choose between strawberries raspberries blackberries or blueberries then add 3 tablespoons of ground macadamia nuts for healthy fats and Omega 9 one4 of a Brazil nut for…

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Dr. Mark Hyman Foundational Supplement for Everyone

Hyman is one of the strongest advocates for omega-3 supplementation, listing it alongside vitamin D and magnesium as one of the foundational supplements everyone needs. He discusses omega-3 across dozens of videos covering inflammation, heart disease, depression, gut health, fatty liver, diabetes, and thyroid health. He recommends fish oil supplementation as part of nearly every protocol he shares, from reversing metabolic disease to managing mental health. He emphasizes that omega-3 deficiency is one of the most prevalent nutrient gaps globally and that replacing refined oils with omega-3s is a critical step in reducing chronic inflammation.

…adversely affect your sugar metabolism and eat good fats so what kind of fats can you eat well you should increase your omega-3 fats by eating cold water wild salmon sardines Herring flaxes even seaweed has omega-3 fats also reduce saturated fat and use more grass or organic beef for animal products which contains less saturated fat now make sure you also get rid of all hydrogenated fat which is trans fat margarine shortening processed oils and many many of these things are found in baked goods use the good healthy oils which you can use still like olive oil and you can use sesame oil and other nut oils avoid alcohol or reduce it…

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How much omega-3 should you take per day?

Most experts recommend 1-3g of combined EPA/DHA daily. Huberman uses 1.5-3g EPA for brain health, Patrick around 2g, and Attia takes high-EPA fish oil targeting a 12% omega-3 index. For cardiovascular risk in high-risk patients, the REDUCE-IT trial used 4g of pure prescription-strength EPA.

Is fish oil or krill oil better?

They serve different goals. Patrick argues krill oil and salmon roe deliver DHA to the brain better because their omega-3s are in phospholipid form, absorbed via the MFSD2A transporter — unlike standard fish oil. Attia and Huberman instead focus on high-EPA fish oil for inflammation and mood, without specifically recommending phospholipid forms.

When should you take omega-3?

Take omega-3 with a fat-containing meal to improve absorption. There's no specific time-of-day requirement — consistency matters more than timing. For general use, triglyceride-form fish oil is recommended; take it daily with food and, over time, test your omega-3 index to confirm you're reaching adequate levels.

Does omega-3 help with depression?

The research points to yes, driven by EPA. Patrick explains EPA reduces inflammation that hinders serotonin release, while DHA is critical for serotonin receptor structure and function. Huberman notes that 1000-2000mg of EPA showed efficacy comparable to antidepressants for managing depression symptoms, with EPA being the key anti-inflammatory component.

What is the difference between EPA and DHA?

EPA and DHA play distinct roles, and the ideal ratio is debated. Huberman and Attia emphasize EPA for reducing inflammation and supporting mood, while Patrick highlights DHA's irreplaceable structural role in the brain — it's critical for serotonin receptors and, in phospholipid form, is taken up via the MFSD2A transporter.