Episode 23

full
Published on:

22nd Apr 2026

Omega-3 Fatty Acids Explained: EPA vs DHA, Testing, Dosing & Side Effects

Most people are taking omega-3 supplements wrong… and don’t even realize it.

In this expert-led episode, omega-3 fatty acids are broken down simply covering EPA vs DHA, real omega-3 benefits, proper dosing, testing your omega-3 index, and the truth about side effects.

Dr. Joseph Allen sits down with leading researcher Dr. Bill Harris to explain how omega-3 works in the body, how much EPA and DHA you actually need, and how to know if your fish oil supplement is effective.

You’ll learn why most people are underdosing, how to choose the right omega-3 supplement, and how omega-3 supports heart health, brain function, inflammation, and eye health with clear, evidence-based guidance you can actually use.

In This Episode You Will Learn

✅ The difference between EPA, DHA, and plant-based omega-3

✅ Why most people are taking omega-3 incorrectly

✅ How omega-3 affects heart health, inflammation, and brain function

✅ How to test your omega-3 levels with the Omega-3 Index

✅ The truth about fish oil supplements, dosing, and absorption

If you want to test the omega 3 numbers in your own blood (Before and after) Save 5% with OmegaQuant https://omegaquant.com/ref/533

Timestamps

(00:00) Omega-3 Basics Explained: What They Are & Why They Matter

(03:12) Types of Fats: Saturated vs Omega-3 vs Omega-6

(06:39) EPA vs DHA vs ALA: Key Differences Explained

(11:05) Omega-3 Benefits for Heart, Brain & Inflammation

(17:37) Omega-3 and Eye Health: Retina, Vision & Macular Degeneration

(19:22) Omega-3 Deficiency: Are Most People Low?

(22:00) Omega-3 Index Test: How to Measure Your Levels

(26:43) How to Read Fish Oil Labels (EPA & DHA Explained)

(29:17) Best Omega-3 Dosage: How Much Do You Need?

(31:02) Why Some Omega-3 Studies Fail (Dose & Duration Issues)

(32:04) Fish Oil Forms: Triglyceride vs Ethyl Ester

(40:01) EPA vs DHA Ratio: Does It Matter?

(42:07) Omega-3 Safety: Side Effects, Bleeding & Risks

(48:04) Omega-3 and Atrial Fibrillation Risk Explained

Key Takeaways

🔹 Most people are underdosing omega-3 or taking the wrong type of supplement

🔹 EPA and DHA (marine omega-3s) provide the most proven health benefits, not plant-based ALA

🔹 Omega-3 can lower triglycerides, reduce inflammation, and support heart and brain health

🔹 The Omega-3 Index (8–12%) is the optimal range for long-term health outcomes

🔹 Proper dosing and consistency matter more than the brand or ratio of EPA to DHA

Watch more on omega-3, fish oil, and EPA vs DHA:

👉I Took Omega 3 Fish Oil for 90 Days, Here’s What Happened: https://youtu.be/UyiQINLdjDk

👉Best Omega 3 Fish Oil for Dry Eyes: https://youtu.be/UQfD2mdKAl0

👉I Tried Vegan Omega 3 for 3 Months – Is It as Good as Fish Oil?: https://youtu.be/WhHCOVivP_k

Guest Bio

William S. Harris, PhD Founder & President of the Fatty Acid Research Institute & Founder, OmegaQuant Analytics

Dr. Harris has been a leading researcher in the omega-3 fatty acid field for 40 years. He has over 360 scientific papers on fatty acids and health, the vast majority on omega-3. He has been on the faculty of three medical schools (Universities of Kansas, Missouri (at Kansas City), and South Dakota), and has received 5 NIH grants to study omega-3. He was the co-author on three AHA statements on fatty acids and heart health. As the co-inventor of the Omega-3 Index (and other omega-3 blood tests) and founder of OmegaQuant Analytics, Dr. Harris has been ranked among the top 2% of scientists worldwide based on the impact of his research.

Website links:

Fatty Acid Research Institute: www.fareinst.org

OmegaQuant Analytics: www.omegaquant.com

Social Media Links/Handles:

Facebook: @Omega3Index

Instagram: @OmegaQuant

YouTube: @OmegaQuantLab

LinkedIn: @OmegaQuant-Analytics

Twitter: @OmegaQuant

Twitter: @FariOmega3

LinkedIn: @FattyAcidResearchInstitute

Resources & Links

DISCLAIMER:

This video is for educational purposes only and does not provide medical advice. Watching this content does not establish a doctor-patient relationship. Always consult your physician or eye care professional regarding any medical condition or treatment decisions. All content and information is for general information purposes only and does not replace a consultation with your own doctor or health professional. In addition, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase.

omega-3 fatty acids, EPA vs DHA, fish oil supplements, omega-3 benefits, omega-3 dosing, omega-3 index test, eye health nutrition, inflammation reduction, heart health supplements, omega-3 side effects

Next Episode All Episodes Previous Episode

Listen for free

Show artwork for Doctor Eye Health Podcast

About the Podcast

Doctor Eye Health Podcast
Your eyes are talking. Learn to listen.


The Doctor Eye Health Podcast keeps eye care simple and practical.. Rooted in timeless clinical wisdom with modern optometry research, Dr. Joseph Allen, a board-certified eye doctor and trusted educator, delivers vision care tips that help you protect your eyesight for life.


This optometry podcast covers the topics people actually search for: dry eye routines that work, eye floater treatments, myopia control, cataracts, glaucoma, thyroid eye disease, and eye strain from screen time. You’ll also hear clear talk on blue light, contact lens hygiene, kids’ vision, nutrition for eye and brain health, red light therapy, smart eyewear, and when LASIK or other eye surgeries make sense. Whether you wear glasses or contacts, are preparing for an eye exam, study optometry, or just want daily eye health tips, you’ll find practical steps you can use at home and in the clinic.


Dr. Allen brings in world-class experts to explain what works, what doesn’t, and what’s still being studied. New content drops reliably: one in-depth interview each month and at least one bite-size weekly lesson with usable checklists, myth busting, and vision advice you can trust.


What you will learn
✅ How to build daily habits that reduce eye strain and protect vision
✅ Clear, evidence-based explainers on eye diseases and treatment options
✅ Which supplements and nutrition choices support eye and brain health
✅ How sleep, stress, hormones, and inflammation affect your eyesight
✅ What to ask your eye doctor and how to prep for exams or surgery
✅ The truth about blue light, red light therapy, smart eyewear, and LASIK


Tap follow and turn on notifications so the next episode is always in your line of sight. The Doctor Eye Health Podcast gives you trusted insight from a board-certified optometrist, approachable education that fits a normal day, and a balanced view that connects the clinic to everyday life. Stronger habits. Smarter choices. Healthier eyes.


About the Host

Dr. Joseph Allen is a board-certified optometrist and educator who makes eye health education simple and evidence-based. He connects vision, brain, sleep, and lifestyle so listeners can protect sight with confidence. On Doctor Eye Health, he blends classic clinical wisdom with current research and eye health tips you can use today.


Resource Links
Website: www.doctoreyehealth.com
YouTube: Doctor Eye Health
Instagram: @doctoreyehealth
TikTok: @doctoreyehealth
Facebook: Doctor Eye Health
LinkedIn: Dr. Joseph Allen


Disclaimer: The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content and information is for general information purposes only and does not replace a consultation with your own doctor/health professional. In addition, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase.

About your host

Profile picture for Joseph Allen

Joseph Allen