Omega-3 (EPA & DHA)
EPA and DHA are long-chain fats that most people under-consume. They support cardiovascular health, reduce training-related inflammation and may improve the muscle's response to protein.
Effective dose
1–3 g combined EPA + DHA per day. Read the EPA/DHA numbers, not the total fish oil.
Timing
With a meal containing fat, for better absorption and fewer fish burps.
What it is
Fatty acids found in oily fish. Algae oil provides them without fish for plant-based diets.
How it works
They incorporate into cell membranes, shifting the balance of inflammatory signalling molecules and improving membrane function in muscle, brain and vascular tissue.
What the research shows
- Well-established cardiovascular and triglyceride benefits.
- Evidence suggests reduced muscle soreness and improved muscle protein synthesis response in older adults.
Best for
Forms to look for
- Triglyceride-form fish oil
- Ethyl ester fish oil (cheaper)
- Algae oil (vegan)
What to watch out for
Rancid fish oil is common. Buy from brands that publish oxidation testing, and store it cold.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for omega-3 (epa & dha), each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Fish oil or krill oil?
Fish oil gives more EPA and DHA per dollar. Krill absorbs slightly better per gram but costs considerably more.
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Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.