Omega-3 for brain health — EPA, DHA, and the real dose
Roughly 25% of your brain's dry weight is DHA — a long-chain omega-3 fatty acid. You can't make it efficiently from plants. The standard South African diet provides about 50mg/day. The brain-supportive dose in randomised trials is 20 times that. Most supplement bottles don't get you there.
EPA vs DHA — which is for the brain
DHA (docosahexaenoic acid) is the structural omega-3. It sits in neuronal cell membranes, keeps them fluid, and is essential for synaptic function. Low DHA correlates with faster cognitive decline in observational studies.
EPA (eicosapentaenoic acid) is the anti-inflammatory omega-3. It modulates inflammatory cytokines, which matters for mood (depression has a strong inflammatory component) and cardiovascular health.
Both come from cold-water fish. The body interconverts them at a low rate, so you need both in the bottle.
How much, what ratio
The standard cognitive-support dose in trials is 1000mg combined EPA+DHA per day, ideally with a 2:1 EPA:DHA ratio for general use or 1:2 if you're targeting brain over heart. Higher doses (2000–4000mg) are used for major depression and post-cardiac-event prevention.
Check the back of any fish oil bottle. A "1000mg fish oil capsule" often contains only 180mg EPA + 120mg DHA — the other 700mg is filler oil. You'd need 3–4 capsules to hit the trial dose.
Why plant omegas aren't enough
Flaxseed and chia provide ALA (alpha-linolenic acid), which the body can convert to EPA at about 5% efficiency and DHA at under 1%. To hit 1000mg of EPA/DHA from flax alone you'd need 20+ tablespoons a day. Not realistic. For brain support, you need marine omega-3.
What we put in Vivid Omega Oil
Vivid Omega Oil is wild-caught, third-party tested for heavy metals, and delivers 660mg EPA + 440mg DHA per 2-capsule serving — 1100mg combined, right in the trial range. Stored cold, encapsulated under nitrogen to prevent oxidation.
When to take it
With food, ideally containing some fat — omega-3 is fat-soluble. Splitting the dose (morning + evening) gives steadier blood levels. Effects on cognition show in 8–12 weeks of consistent use, not overnight.