Omega-3 fatty acids
Studied for: Cardiovascular mortality · Inflammation · Depression · Perimenopause
Cardiovascular mortality
What the research found
Reduced cardiovascular mortality by 30% and sudden death by 45% in over 11,000 post-MI patients in the GISSI-Prevenzione trial. In the GISSI Heart Failure trial, omega-3 supplementation reduced cardiovascular mortality by 10% and re-admission for ventricular arrhythmias by 28%. Omega-3 fatty acids decrease cardiovascular mortality (relative risk [RR]: 0.93; 95% CI: 0.88–0.97) and coronary heart disease mortality (RR: 0.91; 95% CI: 0.85–0.98)
Dose used in studies
1 g/day
Side effects reported
nausea, stomach discomfort, and diarrhea
References
Sharifi‐Rad2020 (https://consensus.app/papers/diet-lifestyle-and-cardiovascular-diseases-linking-sharifi%E2%80%90rad-rodrigues/cef08fd039b4552a8ce1e294784252d8/), An2022Bernasconi2020
Inflammation
What the research found
(Fish/Algae Oil) Competes with arachidonic acid to reduce pro-inflammatory eicosanoids; downregulates COX-2. Heavily researched for lowering systemic markers, managing rheumatoid arthritis, and supporting cardiovascular health. Can thin the blood; caution is required if you are taking prescribed anticoagulants.
Dose used in studies
1 g/day
Side effects reported
nausea, stomach discomfort, and diarrhea
References
Not yet listed
Depression
What the research found
(EPA + DHA) Robust evidence when used alongside standard antidepressants. High-EPA formulations demonstrate the strongest benefit. Mechanism: Reduces neuroinflammation and stabilizes cell membranes. Generally well-tolerated. Efficacy: 5% to 10% L
Dose used in studies
1 g/day
Side effects reported
nausea, stomach discomfort, and diarrhea
References
Not yet listed
Perimenopause
What the research found
(Fish Oil): Backed by research to help stabilize mood, combat depressive symptoms, reduce joint inflammation, and support cardiovascular health during hormonal shifts.
Dose used in studies
1 g/day
Side effects reported
nausea, stomach discomfort, and diarrhea
References
Not yet listed
Not medical advice
Trials are run on specific people, for specific reasons, over a set period. Your medications, conditions and bloodwork can change what is safe for you. Ask a doctor or pharmacist before starting.