Two grams of EPA and DHA daily reduces inflammation, supports recovery, and protects long-term brain health.
Of all the supplements that have replicable evidence behind them, omega-three fatty acids, specifically EPA and DHA from marine sources, are among the few that almost everyone could benefit from. The mechanisms are well-established: they reduce systemic inflammation, support cardiovascular function, and play a structural role in brain tissue.
The target most research converges on is around two grams of combined EPA and DHA per day. You can hit that with two to three weekly servings of fatty fish, salmon, sardines, mackerel, or with a quality fish oil supplement that lists EPA and DHA directly on the label rather than just total fish oil.
The modern diet is drowning in omega-six and starved of omega-three. Correcting that ratio is one of the cheapest, most evidence-backed changes you can make. The benefits are quiet, slightly faster recovery, slightly clearer thinking, less joint stiffness, but they accumulate.
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