How to Eat or Supplement Omega-3s
Hi friend,
Low omega-3 levels are associated with up to 20% higher all-cause mortality.
And yet 76% of us aren't getting enough DHA or EPA (the main bioactive types of omega-3).
The good news is you can supplement omega-3s or consume them through your diet.
In today's email, we will cover…
- longevity benefits
- eating omega-3s through food
- supplementing omega-3s
- how to source clean omega-3s
What is DHA/EPA?
"Omega-3 fatty acids" is an umbrella term for a category of polyunsaturated fatty acids (PUFAs). DHA and EPA are two specific omega-3 fatty acids within that category with the most biological and clinical relevance in humans.
They have fantastic health benefits…
DHA:
- Cognitive performance: DHA is a major structural fat in the brain. It supports memory, focus, and brain health*.
- Vision support: DHA is the main fatty acid in the retina. It supports sharp vision and long-term eye health*.
EPA:
- Brain health: EPA contributes to mood support and healthy inflammation balance in the brain*.
- Joint health: EPA promotes healthy joints and mobility*.
DHA + EPA combined:
- Cardiovascular and inflammatory health: EPA and DHA work together to support healthy blood pressure, vascular and inflammatory function, and triglyceride levels*.
Why the ratio is important
Omega-3 supplements can support brain, heart, eye, and joint health… but the ratio matters.
EPA and DHA are both crucial. Getting too much of one and not enough of the other means you're missing out on important health benefits.
How to consume EPA+DHA through food
To get roughly 400 mg of EPA and 400 mg of DHA (about 800 mg combined) from food, you would typically need about 2–3 ounces (55–85 grams) of fatty fish, daily.
Salmon, sardines, mackerel, herring, and anchovies are the most efficient sources. For example, a small 2-ounce portion of salmon would usually meet or exceed that target.
Important note: the EPA:DHA ratio varies by species. Most fatty fish provide roughly balanced amounts, but not perfectly 1:1.
Plant sources like flax, chia, or walnuts do not reliably provide meaningful EPA and DHA because conversion from alpha-linolenic acid (ALA), a type of omega-3 from plants, is very limited.
Supplementing EPA+DHA
Omega-3s are critical to health, but finding clean sources can be difficult. Buried under all the marketing claims, we discovered that very few omega-3 formulas have a balanced EPA/DHA ratio.
We developed our omega-3s because we couldn't find anything on the market that fit our needs.
Whether you buy from Blueprint or somewhere else, here's what to look for when sourcing your EPA+DHA…
Look for a clean source
- Many omega-3 supplements are derived from fish oil that may be exposed to ocean contaminants, inconsistently purified, or not third-party tested.
- Because these oils are highly prone to oxidation and can concentrate environmental toxins, it is important to choose omega-3 products that are purified, independently tested, sustainably sourced, and verified for potency and freshness.
- This is why our omega-3 is from algae. Fish get their omega-3s via algae, so sourcing directly from algae removes an unnecessary step (fish oils can concentrate environmental contaminants as they move up the food chain). Algae is grown in controlled environments, reducing exposure to ocean contaminants and improving purity and sustainability.
- Clinical studies show algae-derived EPA and DHA have comparable bioavailability to fish oil and occur naturally in triglyceride form. It also avoids the fishy aftertaste common with fish oil.
Look for a 1:1 ratio
- Lots of brands are heavily skewed toward EPA or DHA. For general, long-term daily use, a balanced EPA:DHA ratio helps support cardiovascular, cognitive, and inflammatory pathways without overemphasizing one at the expense of the other.
- When omega-3 products are skewed, they may prioritize specific benefits, such as inflammatory balance or brain and heart support, over a more balanced approach.
- This is why our omega-3 is intentionally a 1:1 EPA:DHA formula. Our omega supports both pathways without over- or under-loading one.
Look for purity
- Many fish oils are low-purity and only contain 30–50% combined EPA+DHA, with the remainder being other fats.
- This is why our omega-3 is 60%+ EPA+DHA, meaning more biologically relevant omega-3s and less oil per capsule.
──
Longevity is rarely about one dramatic intervention. It's more often about closing small gaps consistently. Omega-3 intake is one of those gaps for most people.
Whether through food or supplementation, make sure you're consuming your omegas.
If you go with Blueprint's omega-3, take 2 capsules with food. Bryan Johnson takes 2 with his breakfast.
Be well, Blueprint
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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Originally published in Bryan Johnson's Blueprint newsletter (February 24, 2026). This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new wellness protocol.