Omega-3 Fish Oil (EPA)
Also called omega-3 fatty acids
What Huberman said
Huberman says research supports 1 to 3 g of EPA a day, from fish oil capsules or liquid, for mood, cognitive, metabolic and cardiovascular function, and that most people don't get enough EPA. He takes over-the-counter fish oil himself, mainly liquid (a tablespoon or two a day), with an EPA target that varies by episode: 1,000 mg a day, about 2 g a day, or 1 to 3 g a day. He cites studies where about 1 g of EPA a day matched SSRIs for depressive symptoms, but warns not to stop prescribed antidepressants. He also discusses EPA in the context of reducing sugar cravings.
Doses, as he worded them
“one to three grams of EPA in particular, in the form of either fish oil capsules or liquid”[4]
general mood/metabolic/cardiovascular support
“I try and get two grams per day of EPA from supplementation”[1]
his own intake
“a tablespoon or two of that per day”[2]
his own liquid fish oil
“about one gram, 1000 milligrams, of EPA”[5]
threshold for depression effects
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- Don't run off and stop taking prescribed antidepressants; talk to your physician.[5]
- People who are bleeders, have Factor V Leiden mutations, or women taking birth control should talk to their doctor first.[6]
- Check the label: see how much EPA is actually in the fish oil product.[3]
- Go with a reputable brand.[2]
- Personal experience: krill oil capsules made him itch all over, so he stopped.[1]
- For ADHD/focus, effects are significant but modest, and some studies show no effect; omega-3s play a supportive (modulatory) role.[7]
- Anytime you add or remove anything from your nutrition or supplementation, consult with a board-certified physician.[8]
Where he said it
- 1
“I try and get two grams per day of EPA from supplementation. ... So, I take over-the-counter fish oil.”
Dr. Rhonda Patrick: Micronutrients for Health & Longevity
Episode · 00:35:08 · 2022
- 2
“I'll take a tablespoon or two of that per day.”
Science-Supported Tools to Accelerate Your Fitness Goals
Episode · 01:13:44 · 2023
- 3
“I make it a particular point to ingest anywhere from one to three grams, that's grams, of EPA essential fatty acid per day.”
Controlling Sugar Cravings & Metabolism with Science-Based Tools
Episode · 01:30:18 · 2022
- 4
“But the key is you get above that one gram of EPA per day threshold and as high as three grams per day”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:43:58 · 2023
- 5
“when people ingest a certain level of EPA omega-3 fatty acids, the relief from depressive symptoms matches the SSRIs.”
Understanding & Conquering Depression
Episode · 00:59:20 · 2021
- 6
“A couple years later I did in fact start taking 1,000 milligrams per day of EPA in fish oil.”
How Foods and Nutrients Control Our Moods
Episode · 01:01:00 · 2021
- 7
“the effects are significant, but the effects are modest. You can also find studies that show no effect.”
ADHD & How Anyone Can Improve Their Focus
Episode · 01:04:46 · 2021
- 8
“definitely consult with a board-certified physician”
Controlling Sugar Cravings & Metabolism with Science-Based Tools
Episode · 01:22:36 · 2022
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information