Fish oil

The evidence for heart health is massive. Triglycerides. It is FDA-approved for lowering very high triglycerides. The REDUCE-IT Trial. This landmark study showed that high-dose, purified EPA (4g daily) reduced the risk of major cardiovascular events by 25% in high-risk patients. Blood Pressure. Meta-analyses show a modest reduction in blood pressure, especially in those with existing hypertension. Note. It is better at preventing a second heart attack than preventing the first one in healthy people.

Fish oil helps manage the inflammatory side of metabolic syndrome. Inflammation. It reduces markers like C-reactive protein (CRP). Insulin. While it doesn't always lower blood sugar directly, it may improve insulin sensitivity in the liver. Verdict. A foundational supplement for anyone with 'metabolic' issues, even if it's not a primary glucose-lowering tool.

The brain is roughly 60% fat, and much of that is DHA. Prevention. Observational studies show that people who eat more fish have lower rates of Alzheimer's. Trials. Clinical trials (like the MAPT study) show that while fish oil doesn't reverse dementia, it may slow decline in those who are in the very early stages of memory loss and have low Omega-3 levels. It is a 'brain maintenance' nutrient.

DHA is concentrated in the retina. Evidence. Large observational studies (like the Blue Mountains Eye Study) found that regular fish consumption or Omega-3 intake was associated with a lower risk of both early and late-stage AMD. AREDS2. While the AREDS2 trial didn't find that adding fish oil helped more than the core formula, many ophthalmologists still recommend it for general retinal health and dry eye syndrome.