Omega-3s are critical for optimal cognition and overall good health. The Omega-3s DHA and EPA are essential for protecting your heart, relieving depression, reducing inflammation, learning and memory, and repairing and growing new brain cells.
But if you added fish oil or an Omega-3 supplement like the new Performance Lab® Omega-3 to your daily nootropic stack, how long does it take for that Omega-3 to work? How soon can you experience these benefits?
In this post you’ll learn what Omega-3s are, what happens when you start taking an Omega-3 supplement, what it feels like, and get a clear idea about how long it takes for an Omega-3 supplement to work.
Table of Contents
What is Omega-3s?
Omega-3 is an essential fatty acid. It’s “essential” because omega-3 is critical for optimal brain and overall health.
Omega-3s come in three types: α-Linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA).
ALA fatty acids come from plants. And EPA and DHA are found primarily in oily fish like salmon, herring, mackerel, anchovies, menhaden, and sardines. Which get their Omega-3s in the wild from algae.
Your body cannot produce this type of fat. Which means that to maintain healthy levels of omega-3s, you need to get it from food.
But instead of getting adequate amounts of omega-3s, most people continue to be deficient.
Here’s why …
Why you may be Omega-3 deficient
You could be low in Omega-3s because you’re not eating enough seafood high in EPA and DHA. Or the Omega-3 supplement you are using is not being absorbed by your digestive system.
Let’s examine these two reasons in a little more detail for clarity.
The biggest problem is our Western diet is loaded with omega-6 fatty acids. From processed foods, and cooking oils like palm, canola, soybean, sunflower and safflower oil.
Our ancestors evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids with a ratio of 1:1.
Our modern diet on the other hand maintains an unhealthy balance of omega-6 to omega-3 with a ratio of 16:1.
This unhealthy fatty acid ratio may account for many of the diseases we see in our society. Including heart disease, cancer, osteoporosis, and inflammatory and autoimmune diseases.[i]
Do your best to avoid processed foods and unhealthy cooking oils loaded with omega-6 fatty acids.
There is no need to eliminate them altogether. But instead, increase your Omega-3 fatty acid intake by eating seafoods high in DHA and EPA. Or use an Omega-3 supplement such as the Performance Lab® Omega-3 every day.
A diet higher in omega-3s provides an anti-inflammatory effect by suppressing interleukin 1beta (IL-1beta), tumor necrosis factor-alpha (TN-F-alpha) and interleukin-6 (IL-6). Something omega-6 fatty acids cannot do.
Why your Omega-3 isn’t working
Another reason you could be Omega-3 deficient is you’re not eating enough healthy fat! Even if you are using a daily supplement.
Omega-3 fatty acids are only absorbed and used by your system if taken with a fatty meal.
You need enough fat to release bile salts that emulsify, and pancreatic enzymes that digest omega-3-containing lipids in your intestine.[ii]
If you’ve been following the advice offered by mainstream medicine to eat a low-fat diet, you should know it’s bad advice.
Because without these healthy fats in your diet, you’re not getting the benefit of any of the fat-soluble supplements you are currently using.
Those fat-soluble supplements, including Omega-3s, never make it through your digestive system. For the reasons explained above.
And you excrete your fish oil, Omega-3, or DHA supplement unused. Never experiencing its benefit.[iii]
If this is you I encourage you to revisit this faulty advice. And add some healthy fats back to your diet.
Because you’ll be amazed at how good you feel. Once your body and brain again have access to healthy fats, you start getting all the benefits offered by the fat-soluble vitamins, minerals, and Omega-3s.
The fat-soluble nutrients that require fat for digestion and transport so your body and brain can use them.
Signs that you are Omega-3 deficient
If you have brittle nails, lifeless looking hair, dry skin, fatigue, poor concentration, joint pain, or suffer from insomnia it could be a sign of omega-3 deficiency.
Other signs of Omega-3 deficiency include problems with attention, learning and memory. And depression, anxiety, aggressive behavior, anger, or suicidal thoughts have all been linked to Omega-3 deficiency.
Now, I’m NOT saying that as soon as you start following an Omega-3 supplementation regimen that you’ll suddenly be cured all your ills. There is no one-pill solution.
But using a high-quality Omega-3 or DHA supplement every day at recommended dosages could start you on the path to feeling better.
How to test your Omega-3 levels
Ask your doctor or go to a local lab and request an Omega-3 Index test to better understand your status.
The Omega-3 Index is a blood test that measures the percentage of Omega-3 fatty acids (DHA and EPA) in red blood cell membranes.
For example, if you have 64 fatty acids in a cell membrane and 3 are DHA and EPA, then you have an Omega-3 Index of 4.6%.
The Omega-3 Index Reference Range is 2.90 – 12.90%.
Omega-3 Index – 8% or higher – low risk zone
Omega-3 Index – 6% or less – average risk zone
Omega-3 Index – 4% or less – high risk zone[iv]
How to raise your Omega-3 levels
If you are Omega-3 deficient the only way to raise your Index score is by supplementing with DHA and EPA.
ALA found in plants like flaxseed or chia have NO IMPACT on your Omega-3 Index. And provide extraordinarily little health benefit.
ALA can be converted into EPA and then to DHA. But the conversion is limited to your liver and is extremely limited.[v]
Consuming DHA and EPA directly from foods rich in Omega-3s and/or nootropic supplements is the only practical way to increase these fatty acids in your body.[vi]
Wild caught salmon and farmed salmon supply more DHA and EPA per 100 g serving that other forms of seafood. Ranging from 717 – 1533 mg/100 g according to one study.[vii]
The most consistent method of raising your Omega-3 Index levels is by using an Omega-3 supplement distilled from fish oil or algae.
Omega-3 supplements are available in several different forms including natural triglycerides, free fatty acids, ethyl esters, re-esterified triglycerides, and phospholipids.
Studies show one of the best and quickest ways to raise your DHA and EPA levels are by using re-esterified triglycerides (124%) compared to natural fish oil. With a supplement like Performance Lab® Omega-3.
Bioavailability of ethyl esters was the worst (73%). Free fatty acids and natural triglycerides were about the same as using natural fish oil (91%).[viii]
Another set of studies show Krill oil as the phospholipid form of DHA & EPA, where peak levels were measured in blood at the 24-hour mark.
Krill oil also showed better bioavailability than re-esterified triglycerides and ethyl esters falling far behind.[ix]
How much Omega-3 should I take daily?
The recommended daily dosage of Omega-3s depend on your age, sex, and health status.
Health authorities around the world have released dosage guidelines for Omega-3s. But they vary from authority to authority.
The majority of my research has been in brain health and optimization. And I have concluded, based on peer-reviewed clinical studies, that the most effective nootropic dosage is 1000 mg DHA per day.
But your system requires EPA along with DHA. You’ll find that most DHA supplements also contain effective, but smaller doses of EPA as well.
The safest way to decide how much Omega-3 is right for you is to get tested. And base your dosage on your Omega-3 Index score.
If you need to raise your levels, take a higher dose of DHA and EPA until you’re in the “no risk zone”.
Final note on dosage is to be aware that Omega-3 dosage on the front of a supplement label can be widely different than how much DHA and EPA is in each gelcap. Make sure you check the ‘Supplement Facts’ label before you buy the supplement.
And fresh is best. Because fish oil quickly oxidizes and oxidative stress from using a ‘spoiled’ fish oil supplement is bad for body and brain.[x]
If it smells ‘fishy’ put it back on the shelf. Or throw it out. When it comes to Omega-3 and fish oil supplements the old saying ‘you get what you pay for’ holds true.
The bottom-line for Omega-3s
Omega-3s make it into your bloodstream within 3 – 4 hours after taking the supplement. And it takes about 24 hours for Omega-3 levels of DHA and EPA to saturate red blood cell membranes after you take the supplement.
But it can take days or even weeks of daily supplementation with Omega-3 to raise your Omega-3 Index score.
Most health professionals suggest not to exceed 4,000 mg Omega-3s per day. But chances are you don’t need that much Omega-3.
Unless you’re treating a specific health issue, it’s safe to use a supplement like the new Performance Lab® Omega-3 which contains 600 mg DHA with 300 mg EPA per day. For optimal brain health. And whole-body optimization with Omega-3 fatty acids.
[i] Simopoulos A. P. (2006). “Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases.” Biomedicine & Pharmacotherapy = Biomedecine & pharmacotherapie, 60(9), 502–507 (source)
[ii] “Digestion and Absorption of Lipids” The University of Hawaii Aug. 13, 2020 (source)
[iii] Qin, Y., Nyheim, H., Haram, E. M., Moritz, J. M., & Hustvedt, S. O. (2017). “A novel self-micro-emulsifying delivery system (SMEDS) formulation significantly improves the fasting absorption of EPA and DHA from a single dose of an omega-3 ethyl ester concentrate.” Lipids in Health and Disease, 16(1), 204 (source)
[iv] Harris, W. S., & Von Schacky, C. (2004). “The Omega-3 Index: a new risk factor for death from coronary heart disease?” Preventive Medicine, 39(1), 212–220 (source)
[v] Harris WS. “Omega-3 fatty acids” In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86.
[vi] “Omega-3 Fatty Acids” Fact Sheet for Health Professionals National Institutes of Health (source)
[vii] Cladis, D. P., Kleiner, A. C., Freiser, H. H., & Santerre, C. R. (2014). “Fatty acid profiles of commercially available finfish fillets in the United States” Lipids 49(10), 1005–1018 (source)
[viii] Dyerberg, J., Madsen, P., Møller, J. M., Aardestrup, I., & Schmidt, E. B. (2010). “Bioavailability of marine n-3 fatty acid formulations” Prostaglandins, leukotrienes, and essential fatty acids, 83(3), 137–141 (source)
[ix] Schuchardt, J. P., Schneider, I., Meyer, H., Neubronner, J., von Schacky, C., & Hahn, A. (2011). “Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations--a comparative bioavailability study of fish oil vs. krill oil” Lipids in Health and Disease, 10, 145 (source)
[x] Benjamin B. Albert, David Cameron-Smith, Paul L. Hofman, Wayne S. Cutfield, "Oxidation of Marine Omega-3 Supplements and Human Health" BioMed Research International, vol. 2013, Article ID 464921, 8 pages, 2013. (source)
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Hi David! My capsules contains double EPA in comparison to DHA.
So in 4 1000mg capsules daily I get:
– 1000mg DHA
– 2000mg EPA
I’m 21 year old male, Can I ruin my health from this much EPA?
Luca, you’ll not “ruin your health” with that ratio. But I highly recommend finding a better DHA supplement with the correct ratio once you are done with what you have.
Hi I bought here in Shanghai your Omega 3.
I thought it was fake because you would expect in a product health-related, and also quite price, to have a shield to help conservation between the lid and the product.
Could you please comment on that?
After I checked your QR authenticity system, well done for that.
Normally here in China fake products for example fake toothpaste don’t have that extra aluminium shield.
Rafael, every Performance Lab supplement has a safety seal over the mouth of the bottle before the cap is put on. Where did you purchase your Performance Lab Omega-3 from?
I just bought a expensive fish oil product, with co2 extraction.
But 30 minutes later i got a burp that tasted like fish, is that normal or is it a sign of a bad product?
The product is Minami Morepa Plus.
And if i get fishburps so fast, i think it dissolves in my stomach, does the stomach acid damage the omega 3 fats?
Shaun, it is not normal. There are a ton of bad fish oil and Omega-3 supplements on the market. It’s what happens when something becomes popular and everyone and his brother decides to sell fish oil supplements.
And this is why I often recommend specific products because I’ve done the research and recommend what I choose to use myself.
What do you recommend for me?
Does the omega 3 in algae oil spoil?
I cannot order mindlab pro because i live in the Netherlands.
I wanna use fish oil specifically for depression, cognitive function is a extra but i use it for depression, and ive read that EPA is more effective for depression specifically and DHA for cognitive function etc.
What do you recommend for me?
Thank you!
Shaun, any Omega-3 can be rancid if it is not manufactured properly or stored properly. Including those made from algae.
Your brain needs 900 – 1,000 mg per day of DHA. Most DHA supplements also include half that of EPA which will help with depression. But if you do not support brain cell membranes with enough DHA it’ll be much more difficult to take care of your depression no matter what you use.
I was not aware that Performance Lab and Mind Lab Pro did not ship to the Netherlands. Because it does mention on the FAQ page that they ship there.
What should i take for increased BDNF and for depression?
DHA or EPA? Ive read that EPA might be better for depression instead of DHA, is that true?
I have a supplement that contains 480 mg DHA and 104 EPA per capsule, if i take 2 capsules a day, am i good? Or should i add more EPA? Ive read that u need a minimum of 250 mg EPA as well?
And two times 480 DHA is 960mg DHA, not the 1000mg u advice, or does that 40mg not matter?
And if i take the dose i listed, how long will it take for me to feel better and to increase BDNF?
Shaun, here are 13 different supplements you can use for increasing BDNF: https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/ including DHA. 960 mg DHA is close enough to the daily requirement of 1,000 mg per day.
Omega-3s do not “oxidize” in your brain. But they are notorious for oxidizing quickly in the bottle. And it’s why a lot of fish oil and Omega-3 supplements that are sold are rancid and should not be used. If the product smells off or bad you’ll know it’s a bad product.
It may take a couple of weeks of daily dosing of DHA/EPA before your Omega-3 Index is within the healthy end of the bell curve. It doesn’t matter what you take with it. Your brain is about 60% fat and most of that fat is DHA so you need this Omega-3 for healthy brain cell membranes. And you need about half that of EPA because it has been shown to help reduce depression and is anti-inflammatory.
Ive read that the EPA:DHA ratio has to be atleast 1:2 or 1:3 to be effective, and that a 1:1 ratio does not work according to this article.
“Could fish oil help patients lower their dose of antidepressants?”
What do your thoughts about it, will it help if i take a liquid EPA:DHA product containing 1,5g of both EPA and DHA? Or do i need to have a 1:2 or 1:3 ratio?
I mainly want to try it for depression and anxiety, but also for cognitive benefit.
with liquid i meant in a bottle instead of capsules, 1 teaspoon contains 1.5g of EPA and DHA.
Shaun, each one of your brain cells is enclosed in a membrane that is made up of phosphatidylserine (PS), phosphatidylcholine (PC), and DHA. EPA is not part of it.
The person quoted in that article clearly does not know his neuroscience. But you are more than welcome to follow his advice if you like.
Is it normal when they smell bad when the capsule is made from gelatin (from cows). I dont know if its a fishy smell but its kind of smelling bad.
Nicolas, it is not normal for Omega-3 supplements to smell “fishy” because that means it is either a bad distillation method or it is oxidized and gone rancid.
Hello Mr. Tomin,
There seems to be growing evidence that the “EPA hypothesis” is true which posits that EPA specifically is what’s responsible for the heart health benefits and that the presence of DHA in the supplement negates the effect. I was curious what your take on this is and if there might be an update on your supplementation recommendations based on this.
New Atlas – “EPA vs. DHA: The new research on the health benefits of omega-3 fish oil”.
This also begs the question of EPA vs DHA as it relates to brain health.
Danny, I want you take a look at who published that so-called “study” and notice the header, “Prevention and Health Promotion”. I was not able to find out who financed that study but can only imagine it’s one of the big pharmaceutical companies.
Your brain contains billions upon billions of cells. And each of those cells is surrounded by a cell membrane made up of Phosphatidylserine (PS), Phosphatidylcholine (PC) and DHA. Most of the “fat” in your brain is DHA. And NOT EPA.
I’m not saying that EPA is unimportant. But I am saying and it’s backed by plenty of clinical studies that you need 1,000 md per day of DHA for a healthy brain.
There is all kinds of controversy about EPA and how and if it affects heart health. This website is about brain health. And not cardiovascular health.
So I do not get involved in debates about the merits of EPA and whether it is important or not. There is evidence that more EPA can help alleviate depression. But if you do not have enough DHA you’ll eventually develop a neurodegenerative disease which will not end well.
Hi David great post. I was hoping you would mention Omega 9 as you always see Omega 3,6,9 on shelves when looking to purchase an omega supplement. Will you be adding Omega 9 information in the future? Last question what is your opinion on Vascepa?
Tyler, your body naturally produces Omega-9 so you do not need to supplement it. I will not be writing a separate review for EPA or Omega-9.
And Vascepa is a patented, prescription-only version of EPA. It does not contain DHA which most people are deficient in and makes up most of the fatty acids in your brain. And Vascepa is expensive if it’s not covered by insurance.
The thing is your brain needs 1,000 mg DHA per day. Most Omega-3 and fish oil supplements do not have nearly enough DHA and typically have higher amounts of EPA compared to DHA.
For brain health it’s best to get a DHA supplement that provides 900 – 1,000 mg DHA in 2 or 3 gelcaps. And usually half that amount of EPA.
Hey I have been trying to found out what really is the best form of Omega 3 and I see you mention its best to use Algae vs fish oil. I came upon this video explaining that Algae is actually very dangerous and to avoid it. What is your opinion on this?
Nick, whoever did that video clearly does not understand where Omega-3s come from in the wild. Or where fish and other sea life get Omega-3s from. It comes from algae. Fish oil comes from fish who get their Omega-3s from algae somewhere down the food chain.
So, the best form of Omega-3 is getting the DHA and EPA ratio right depending on what you are trying to support. If it’s your brain then you need 1,000 mg DHA and half that of EPA according to most studies. It could be DHA distilled from fish oil or produced by algae.
BTW, that guy in the video sounds like a complete nutcase and is doing his best to drive up his YouTube subscriber numbers. Upsets my stomach just listening to him.
Thank you for the reply. He provided a this study here in his video.
https://pubmed.ncbi.nlm.nih.gov/30529885/
I will say this, after reviewing the study I noticed it said (6 fish 4 krill and 2 algae). He made it seem like the entire test was all on algae products and nothing else lol. This to me says this guy his full of BS. Would you say that Algae is the best form to take out of all of them? I am looking at the one you provide with performance lab. I am currently taking the NOW fish oil. Is NOW ok?
Nick, the key sentence in that study is this one, “many commercially available ω-3 supplements are unacceptably oxidized”. And it’s what I’ve been ranting about for years on why you should avoid fish oil and most commercially available Omega-3 supplements. Unless you know the manufacturer and can verify their testing methods.
The original Omega-3 source of algae is least likely to be spoiled or oxidized. It’s a much cleaner method of producing Omega-3s commercially. And simple common sense tells me that the best Omega-3 is made from algae.
I’ve nothing against NOW Foods because they do put out good products. And have a comprehensive testing program in place.
But NOW Supplements Fish Oil is distilled from fish oil who originally got their Omega-3s from algae. Seems to me that the Performance Lab Omega-3 which is a patented and pure form made from algae is a better choice.
Thank you david for your advice!
Hey,
i may have low Dopamine (social anxiety).
I failed and bought a big bottle 500mg EPA and 250mg DHA instead of bigger amount of DHA. I read that EPA may increase Serotonin.
Can i still finish the bottle 1 per day, or should i throw it away ? I fear to lower Dopamin but im sure im low in omega 3, because i didnt ate more then 1 timed fish per month and then tuna from dose.
Kevin, honestly if it was me I’d toss that supplement in the wastebasket. And go with a high quality Omega-3. It takes awhile to build up the Omega-3s in your body even with daily dosing of 1,000 mg DHA and 400 mg of EPA every day.
I personally use the Performance Lab® Omega-3 I’ve linked to above and have since it came out last year. It’s the best Omega-3 I’ve ever used. If you try it I suggest using 3 gelcaps per day instead of this recommended 2 gelcaps. That would give you 900 mg DHA each day which is what your brain needs to function at its best.
Very helpful. I have been taking Life Extension gels. Two servings a day.
EPA 720mg, DHA 480mg per serving. I will definitely try one or two of your recommends next time I order.
Hi David,
Which supplement do you recommend for optimum levels of DHA & EPA?
Regards,
Joe
Joe, any one of the three DHA supplements I recommend in the “Available Forms” section of my DHA review here: https://nootropicsexpert.com/dha/.
You can safely double the dose of any of those supplements as well. If you’re not yet in the “no risk zone” for your Omega-3 Index you should be after a few weeks.
Hey David. I can’t guarantee I can take my squid oil with a healthy fat or any fat (enough fat) every day. Could I be taking the squid oil with a table spoon of coconut oil to make sure it gets absorbed? Or would you suggest something like a avocado daily. Thanks.
Either one. I prefer unrefined coconut oil or MCT oil. But a tablespoon of any other healthy oil will work as well. Or any food the provides enough healthy fat for your digestion system to be able to handle the squid oil. And not excrete it unused.