What Are Omega-3 Fatty Acids?
Omega-3 fatty acids — primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are essential fats your body cannot produce. They must come from food or supplements.
Evidence-Based Benefits
- Heart health: Reduces triglycerides by 15-30%
- Brain function: DHA is the primary structural fat in the brain
- Inflammation: Reduces markers of inflammation
- Eye health: DHA is concentrated in the retina
- Joint health: Reduces stiffness in arthritis
Recommended Dosage
- General health: 1000mg EPA+DHA daily
- High triglycerides: 2000-4000mg daily (doctor supervision)
- Pregnancy: 200mg DHA minimum daily
Best Brands in India
- GNC Triple Strength — 1500mg per softgel, best value
- Himalaya Opticare — herbal fish oil, affordable
- Carbamide Forte — high EPA+DHA ratio
Tips for Taking Fish Oil
- Take with meals to improve absorption and reduce fishy burps
- Keep refrigerated to prevent oxidation
- Choose fish oil with more EPA than DHA for heart benefits