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Moderate evidenceGeneral health

Omega-3 (EPA/DHA)

Essential fatty acids from fish oil. Consistently lower triglycerides; effects on cardiovascular events depend on dose and population.

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What the science says

  • Triglyceride reduction Strong evidence

    Doses of 2–4 g/day of EPA/DHA lower plasma triglycerides consistently and dose-dependently (typical reduction of 15–30%).

  • Cardiovascular protection Moderate evidence

    Mixed results: the REDUCE-IT trial showed fewer cardiovascular events with high-dose purified EPA (4 g/day) in high-risk patients, but meta-analyses of low-dose supplementation show little or no effect in the general population.

  • Mood and cognition benefits Limited evidence

    Some studies suggest a modest adjunct effect in depression (mainly EPA-rich formulas), but evidence for memory and dementia prevention is weak.

Dosage & safety

Studied dose1–2 g/day of combined EPA+DHA for general health; higher doses only under medical guidance. Prefer products with third-party purity certification.
SafetyWell tolerated. High doses may cause gastrointestinal discomfort and slightly increase the risk of bleeding and of atrial fibrillation in susceptible people.

How to take it

TimingTiming does not matter; the effect builds over weeks of consistent intake.
With food?With a meal containing fat — absorption is substantially better and fishy reflux is far less likely.
Worth knowingStore it in the fridge and smell a capsule occasionally: rancid oil is common, delivers oxidised fat, and is the usual cause of the aftertaste.

Interactions

With medications

  • warfarin, DOACs, aspirin and clopidogrel

    Fish oil has a mild antiplatelet effect that adds to anticoagulant and antiplatelet drugs, mainly at doses above 3 g/day. keep to 1 g/day or discuss higher doses with your prescriber, and stop before surgery

  • blood pressure medication

    Omega-3 lowers blood pressure modestly, which can add to antihypertensive drugs. usually helpful rather than harmful, but monitor if your pressure already runs low

With other supplements

  • high-dose vitamin E

    Both have antiplatelet activity; together the bleeding risk is greater than either alone. avoid combining high doses

  • garlic extract and ginkgo biloba

    Additive platelet inhibition. avoid stacking before surgery or on anticoagulants

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does omega-3 fish oil lower triglycerides?

Yes — this is the strongest evidence for omega-3. Doses of 2–4 g/day of EPA/DHA lower triglycerides consistently, typically by 15–30%.

Does omega-3 prevent heart attacks?

The evidence for omega-3 and heart attacks is moderate and mixed. The REDUCE-IT trial found fewer cardiovascular events with 4 g/day of purified EPA in high-risk patients, but low-dose omega-3 supplements show little or no effect in the general population.

How much omega-3 per day?

For general health, take 1–2 g/day of combined EPA+DHA, with higher omega-3 doses only under medical guidance. Choose products with third-party purity certification.

Is fish oil safe with blood thinners?

Omega-3 fish oil has a mild antiplatelet effect that adds to warfarin, DOACs, aspirin and clopidogrel, mainly above 3 g/day. Keep to 1 g/day or discuss higher doses with your prescriber, and stop fish oil before surgery.

Scientific references

Where to buy

California Gold Nutrition, Omega-3 Premium Fish Oil, 100 Fish Gelatin Softgels (1,100 mg per Softgel)

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