Omega-3 Dosage — What 5 Experts Recommend

Consensus Protocol

Dosage

1-3g combined EPA/DHA daily
Huberman: 1
5-3g EPA for brain health
Attia: high-EPA fish oil targeting 12% omega-3 index
Patrick: ~2g EPA/DHA
For cardiovascular risk reduction in high-risk patients: 4g pure EPA (prescription-strength, per REDUCE-IT trial)

Form

Triglyceride-form fish oil for general supplementation
Krill oil or salmon roe for superior brain DHA delivery (phospholipid-bound DHA crosses the blood-brain barrier more effectively via MFSD2A transporter)
Algal oil as a vegan alternative for EPA/DHA
Avoid ethyl ester forms — lower bioavailability than triglyceride or phospholipid forms

Timing

Take with a fat-containing meal to improve absorption
No specific time-of-day requirement
Consistency matters more than timing

Notes

Test your omega-3 index — target 8-12% of red blood cell membranes (Attia, Patrick, Dr
Bill Harris)
Plant-based ALA (flax, walnuts, chia) converts very inefficiently to EPA/DHA — do not rely on these as primary omega-3 sources
High omega-6 intake competes with omega-3 conversion
Individual responses to supplementation vary significantly — testing is the only way to confirm adequate levels

Expert Positions

Andrew Huberman

Strongly Recommends for Brain & Mood

Peter Attia

Strongly Recommends — Targets Omega-3 Index

Rhonda Patrick

Strongest Advocate — Deep Mechanistic Coverage

Bryan Johnson

Includes in Blueprint Diet

Mark Hyman

Foundational Supplement for Everyone

What Each Expert Says

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.

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