Omega-3 (EPA/DHA)

EPA and DHA get incorporated into cell membranes throughout the body. From there they're cleaved into specialized pro-resolving mediators (resolvins, protectins) that actively shut down inflammation — different mechanism from NSAIDs, which just block the start. Higher membrane omega-3 = faster, cleaner inflammation resolution. That's why injury recovery improves with sufficiency.

2–3 g combined EPA+DHA daily, with food.

With a meal containing fat — fish oil is fat-soluble, absorption is much higher with food. Split into two doses (lunch + dinner) if you get fishy burps; smaller doses are better tolerated. Refrigerate the bottle to keep oxidation down.

• Joint stiffness in the morning
• Slow recovery from soft-tissue injuries
• Dry skin, brittle nails
• Mood swings without obvious cause
• Persistent low-grade inflammation markers (CRP elevated on bloodwork)

• Joint stiffness improves by week 4–6
• Soft-tissue recovery noticeably faster
• Skin gets less dry, hair shinier
• CRP trends down on follow-up labs

• Buying cheap fish oil that's already oxidized (smell it — should smell faintly like fish, not strongly rancid)
• Choosing ethyl ester over triglyceride form — TG absorbs significantly better
• Underdosing — you need 2–3 g combined EPA+DHA, not the ~300 mg in many cheap caps
• Skipping IFOS or third-party COA verification — fish oil quality is the worst in the supplement aisle