What is the best omega-3 to take for inflammation? Unpacking EPA, DHA, and Supplement Choices

October 9, 2025 •

4 min read

Numerous studies show that omega-3 fatty acids possess significant anti-inflammatory properties, making them a popular supplement for managing conditions characterized by chronic inflammation. If you're wondering what is the best omega-3 to take for inflammation, the answer involves understanding the roles of its key components, EPA and DHA.

Quick Summary

Explore the distinct anti-inflammatory roles of EPA and DHA and discover how to select the most effective omega-3 supplement or dietary sources to manage chronic inflammatory conditions.

Key Points

EPA & DHA are Key: Both EPA and DHA are the most effective omega-3s for inflammation, working through different mechanisms to reduce and resolve the body's inflammatory response.
DHA Offers Broader Effects: Research indicates DHA has a broader suppressive effect on pro-inflammatory markers, while EPA is more focused on improving the balance between inflammatory agents.
Prioritize Marine Sources: Fatty fish (salmon, sardines) and supplements (fish oil, algal oil) are the most direct and potent sources of EPA and DHA. Plant-based ALA is less effective.
Choose a High-Quality Supplement: Select products that are third-party tested by organizations like IFOS or NSF to ensure purity, potency, and a lack of contaminants like mercury.
Match Approach to Need: Therapeutic support for managing inflammation often requires consideration of specific amounts, which may be different from general health recommendations. Always consult a doctor for personalized advice.
Algal Oil is a Vegan Option: For vegetarians or vegans, algal oil supplements are an excellent, direct source of anti-inflammatory EPA and DHA, avoiding the need for fish oil.
Combine Diet and Supplements: A comprehensive approach to managing inflammation can involve combining a diet rich in fatty fish with a high-quality supplement for consistent, adequate intake.

Disclaimer

Information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional before making any decisions about your health or treatment.

Understanding Chronic Inflammation

Chronic inflammation is a persistent, low-grade inflammatory response that can damage healthy tissues over time. Unlike the acute, short-term inflammation that helps your body heal from injuries, chronic inflammation is a key contributor to many health issues, including heart disease, arthritis, and autoimmune disorders. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to help manage and reduce this type of inflammation.

The Anti-Inflammatory Power of EPA and DHA

EPA and DHA are the two most biologically active forms of omega-3s and are primarily found in fatty fish and algae. While both are potent anti-inflammatory agents, research indicates they operate through different mechanisms and have distinct strengths.

DHA (Docosahexaenoic Acid): Several studies suggest DHA has a broader and more potent anti-inflammatory effect than EPA on certain markers. It works by modulating the expression of various pro-inflammatory proteins and can also produce specialized pro-resolving mediators (SPMs) that help resolve inflammation.
EPA (Eicosapentaenoic Acid): EPA is particularly effective at improving the balance between pro- and anti-inflammatory proteins in the body. It acts as a precursor for less inflammatory compounds and can inhibit the production of more potent inflammatory agents derived from other fats. Some research indicates that EPA plays a key role in regulating immune function.

For many inflammatory conditions, the combination of both EPA and DHA is beneficial, as their different mechanisms offer a more comprehensive approach to combating inflammation. Many high-quality supplements therefore aim to provide a balanced or targeted ratio of these two fatty acids.

Dietary Sources of Omega-3s

While supplements are an option, incorporating omega-3-rich foods into your diet is always a great strategy. The best dietary sources are fatty fish, which provide pre-formed EPA and DHA directly.

Fatty Fish:
- Salmon (especially wild-caught)
- Sardines
- Mackerel
- Herring
- Anchovies
Plant-based Sources (ALA):
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts

It is important to note that the omega-3 from these plant-based sources, alpha-linolenic acid (ALA), has a very low conversion rate to the more potent EPA and DHA in the human body, making it a less reliable source for combating inflammation. Vegans and vegetarians may want to consider specialized algal oil supplements to bypass this limitation and obtain direct EPA and DHA.

How to Choose the Right Omega-3 Supplement

Navigating the supplement aisle can be confusing. To find the best omega-3 to take for inflammation, consider the following:

EPA and DHA Ratio: Look for products that clearly list the amount of EPA and DHA per serving. Some brands offer formulations specifically tailored to high EPA or balanced EPA/DHA ratios.
Concentration: Higher-concentration formulas require fewer softgels to reach an effective amount, which can be more convenient.
Form: Omega-3 supplements come in liquid, softgel, and gummy forms. Liquid fish oil can be a cost-effective way to take higher amounts for anti-inflammatory purposes, while softgels offer convenience.
Third-Party Testing: Always choose brands that have been independently tested for purity and potency. Look for certifications from organizations like IFOS (International Fish Oil Standards) or NSF International, which verify that the product is free of contaminants like mercury and PCBs.
Source and Sustainability: Opt for sustainably sourced fish from smaller species like sardines and anchovies, which have lower mercury levels. Algal oil is another excellent and sustainable option.

Comparison of Omega-3 Supplement Types


Supplement Type	EPA/DHA Source	Pros	Cons	Best For
Fish Oil	Fatty fish like sardines, anchovies	Cost-effective, most common, well-researched for anti-inflammatory effects	Potential for "fishy" burps, may contain trace contaminants if not third-party tested	General inflammation, heart health, joint pain
Cod Liver Oil	Livers of codfish	Contains vitamins A and D in addition to omega-3s	Taking high amounts for inflammation can lead to vitamin A toxicity	Providing vitamins A & D, but not ideal for high-dose omega-3 support
Algal Oil	Algae	100% vegan/vegetarian, sustainable, direct source of EPA & DHA	Can be more expensive than fish oil	Vegans, vegetarians, and those seeking a sustainable, direct source

Finding the Right Omega-3 Approach

For general wellness, health organizations recommend certain intakes of combined EPA and DHA per day. However, for targeted anti-inflammatory effects, significantly higher amounts are often required, as demonstrated in clinical trials.

Rheumatoid Arthritis: Research suggests certain amounts of combined EPA and DHA daily may be associated with reduced joint pain and stiffness.
General Inflammation: Studies often explore specific amounts of combined EPA and DHA daily to investigate a therapeutic effect.

It is crucial to discuss the appropriate approach with a healthcare provider, especially when considering higher amounts or if you are on any other medications. The FDA and European Food Safety Authority have outlined considerations regarding daily intake, but exceeding certain levels may increase the risk of bleeding.

The Bottom Line: Combining Diet and Supplements

For optimal anti-inflammatory benefits, a comprehensive approach combines dietary sources with a high-quality supplement. Prioritize fatty fish in your diet at least twice a week while using a reputable, third-party tested supplement to support adequate, consistent intake of EPA and DHA. Vegans can use an algal oil supplement to meet these needs without relying on fish.

Conclusion

While the search for a single “best” omega-3 is complex, the evidence points toward EPA and DHA as the most effective forms for reducing inflammation. The best choice depends on individual dietary preferences and specific health goals. Whether obtained from fatty fish, fish oil supplements, or vegan algal oil, both EPA and DHA offer distinct and powerful anti-inflammatory benefits. Consulting with a healthcare professional can help you determine the right source and amount for your personal needs. For more details on omega-3 and its health implications, consider visiting the National Institutes of Health (NIH) Office of Dietary Supplements website.

Frequently Asked Questions

Research suggests DHA may have a broader effect on suppressing pro-inflammatory proteins, while EPA is more effective at balancing pro- and anti-inflammatory markers. Both are beneficial and often work synergistically, so supplements containing both are often recommended for comprehensive support.

While there is no official recommended daily allowance for EPA and DHA, studies investigating anti-inflammatory effects often explore specific amounts of combined EPA/DHA daily. The appropriate amount can vary based on the specific inflammatory condition and should be discussed with a healthcare professional.

Plant-based sources like flaxseed provide ALA, which the body must convert to EPA and DHA. This conversion process is inefficient, so marine or algal oil supplements are often considered more effective for achieving direct, potentially therapeutic levels of EPA and DHA.

Omega-3s may have an effect on blood clotting, especially at higher amounts. It is crucial to consult your doctor before taking supplements if you are on blood thinners, aspirin, or other medications.

The anti-inflammatory effects of omega-3 supplementation are not immediate. It may take several weeks to a few months of consistent intake to potentially notice a reduction in symptoms like joint pain or stiffness.

Look for supplements that are third-party tested by organizations like IFOS, NSF International, or TGA to ensure purity, potency, and the absence of contaminants like mercury. Check the label for the specific amounts of EPA and DHA per serving.

Cod liver oil is a type of fish oil, but it also contains significant amounts of vitamins A and D. Taking the potentially higher amounts of omega-3 sometimes explored for inflammation via cod liver oil could lead to excessive intake of vitamin A. Standard fish oil supplements are often a preferred option when focusing solely on omega-3 intake.