Heart Health & Omega-3

The primer

Omega-3 fatty acids EPA and DHA contribute to normal heart function and are among the most rigorously studied supplements. But not all fish oils are equal. The form matters enormously: natural triglyceride (TG) and re-esterified triglyceride (rTG) forms are absorbed roughly 70% better than the cheaper ethyl ester (EE) form used in many discount oils. Check the label — most premium brands proudly state 'TG form'. Purity is the second pillar: fish oil concentrates heavy metals and PCBs from the ocean, so look for third-party purity certifications such as IFOS (International Fish Oil Standards) which publishes batch results publicly. Finally, look at total EPA + DHA per serving — not the total 'fish oil' figure. A 1000 mg fish oil softgel might only contain 300 mg of actual omega-3. For general heart and brain support, most guidelines suggest 500–1000 mg combined EPA+DHA daily; higher intakes (2–4 g) are used clinically for elevated triglycerides but should be doctor-supervised.