A plant-based source of the omega-3 fats found in fish oil, made directly from algae. Its firmest effects are raising blood omega-3 levels and lowering blood triglycerides. Benefits for the brain, eyes, and inflammation are less certain. Most reliable for people who avoid fish; for others, the added value is unclear. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Omega-3 Index (red-cell EPA+DHA) | 8–12% | Primary measure of omega-3 status and the main dosing guide |
| Triglycerides | < 0.9 mmol/L (< 80 mg/dL) | Tracks the best-quantified metabolic effect of algal DHA |
| LDL-Cholesterol | < 2.6 mmol/L (< 100 mg/dL) | Detects the small DHA-related LDL rise in susceptible people |
| HDL-Cholesterol | > 1.3 mmol/L (> 50 mg/dL) | Captures the modest favorable HDL increase |
| hs-CRP | < 1.0 mg/L | Gauges any anti-inflammatory effect |
Cadence: Baseline before starting, then ~3–4 months after starting to capture the new steady-state omega-3 index, then every 6–12 months for maintenance; an additional lipid check a few months in for anyone with elevated baseline LDL-cholesterol.