We all know fish oil has immense health benefits, but how much should we take? What brand should we use? Are all fish oil supplements the same? These are questions you consider when building your fish oil supplement protocol – and who better to get these answers from than Dr. Andrew Huberman?
Dr. Andrew Huberman’s Fish Oil Supplement Protocol
Below are the brands and dosages of Dr. Andrew Huberman’s fish oil supplementation routine that he takes every day:
Huberman’s New Omega-3 Fish Oil Stack
- Momentous Omega-3 Fish Oil – 2 softgels
As of 2023, Huberman takes all of his supplements through Momentous. His new stack of Momentous Omega-3 contains a potent 1600mg of EPA and DHA in a 1:1 ratio. Huberman aims to get a substantial amount of both EPA and DHA. With his old stack, he took two separate supplements to achieve this. With Momentous, he gets them in one product. He takes two soft gels per day. You can get 15% off all Momenentous supplements, including Huberman’s own curated stack, by using code ‘brainflow’ at checkout. Check out the video below, where Huberman details his fish oil supplementation protocol.
Huberman’s Old Omega-3 Fish Oil Stack
- Thorne Super EPA – 2 capsules
- Carlson’s Norwegian Fish Oil – 1 tablespoon
Huberman is a big believer in getting 2 grams of EPA (eicosapentaenoic acid) daily. He says this lets you see the full benefits of the anti-depressant and blood lipid profile effects. He stated on the More Plates More Dates podcast: “It seems to me that it’s obvious that sufficiently high EPA’s are just good for us.”
In the same podcast, Huberman stated to get this amount of EPA; he takes a couple of capsules of Thorne Super EPA and a tablespoon of Carlson’s Fish Oil on his oatmeal with salt. While this may seem weird, he claims it is delicious. You could also swallow the tablespoon whole, put it in water, or take Carlson’s Fish Oil in pill form. We are huge fans of Carlson’s Fish Oil, as it is considered among the top fish oil supplements in the world. Numerous podcasters and biohackers, such as Joe Rogan and Dr. Rhonda Patrick, take Carlson’s.
RELATED READING: Dr. Andrew Huberman’s Supplement Stack
Benefits of Fish Oil Supplementation
Fish oil contains omega-3 fatty acids such as EPA and DHA. You can get these fatty acids through fatty fish such as salmon, mackerel, and oysters. It’s tough to reap the full benefits of these omega-3 fatty acids through food alone. This is why Dr. Huberman recommends a large fish oil supplementation daily.
The benefits of fish oil are endless. Each year, new studies are published cementing fish oil’s benefits and discovering unique benefits. Here are some of the main benefits of supplementing with fish oil:
- Lowers risk of heart disease
- Reduces high blood pressure
- Reduces high triglyceride and cholesterol levels
- Improves cognitive function
- Reduces inflammation, especially in those with rheumatoid arthritis
- Supports healthy skin and hair
- Improves symptoms of depression
- Prevents mental decline
- Improves bone health
RELATED READING: Dr. David Sinclair’s Longevity Supplement Stack
EPA vs. DHA
EPA and DHA are two omega-3 fatty acids found in fish oil. As stated above, Huberman tries to get 2 grams of EPA daily. But what is the difference between EPA and DHA?
EPA (Eicosapentaenoic acid) is a fatty acid whose primary function is to reduce inflammation by producing chemicals called eicosanoids. Research shows that EPA benefits mood disorders such as depression and anxiety – almost like a natural antidepressant. Higher EPA levels in the blood have also been associated with less grey brain matter atrophy – meaning less brain shrinking as we age. Supplementation with EPA has also been shown to reverse age-related cognitive decline.
DHA (Docosahexaenoic acid) is a building block for your brain, retina, skin, and testicles. DHA is considered an essential fatty acid because 60% percent of the dry matter in our brains is made up of lipids, with DHA making up a considerable proportion of these lipids. DHA is essential for brain development, cognitive function, and overall brain health. DHA has been shown to be a treatment for depression, and insufficient intake of DHA has been linked to mental health problems.
RELATED READING: Dr. Andrew Huberman’s Optimal Morning Routine
Huberman’s Preferred Brands & Dosages
Dr. Huberman is a massive fan of the supplement line by Thorne Research. He takes two capsules of the Thorne Super EPA daily. In addition, Huberman supplements with a tablespoon of Carlson’s Fish Oil. If you have read our article on Joe Rogan’s Supplement Stack or Dr. Rhonda Patrick’s Supplement Stack, you will know that biohackers have been raving about Carlson’s Fish Oil for years. Using sustainable methods, Carlson’s sources its fish oil from high-quality, deep, cold-water fish.
RELATED READING: Dr. Andrew Huberman’s Fitness Protocol
It is crucial to make sure you do your research when buying fish oil supplements. Most fish oil supplements are low-quality and, in some cases, even rancid. Both Thorne Research and Carlson’s Norwegian Fish Oil are some of the highest-quality fish oil supplements you can find on the market today.
Between these two fish oil supplements, Huberman consumes 3,250 mg of EPA and 2,040 mg of DHA. This may seem like a lot, but the truth is most fish oil supplements are not only low-quality but also underdosed. If you are not consuming a large amount of fatty fish per week or want to increase your fish oil intake, consider following Dr. Andrew Huberman’s fish oil protocol.
If you enjoyed this article, be sure to check out some of our other work on Dr. Andrew Huberman:
- Andrew Huberman’s Non-Sleep Deep Rest (NSDR) Protocol
- Andrew Huberman’s Sleep Cocktail
- Dr. Andrew Huberman’s Diet: Foods, Time-Restricted Eating, & Supplements
Awesome article!!
What’s the difference between DHA and EPA?