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三大类 · 两种必需 · 细胞膜的建材 · ω-3/ω-6 平衡决定炎症基调
synergy · 5
Same molecular framework (chain length × double bonds). Linking them lets readers walk fat-types → omega-3 deep dive as one continent, not two islands.
Highly polyunsaturated fats (EPA/DHA) oxidize more readily — membrane α-tocopherol demand rises with fish-oil intake.
High-dose EPA (4g/d icosapent ethyl) in REDUCE-IT (N=8,179) cut major CV events 25%; standard fish-oil dose (1g/d EPA+DHA) showed modest/null effects in VITAL / ASCEND. Dose, form, and patient stratification matter.
Mocking 2016 Translational Psych meta (N=1233, 13 RCT): EPA ≥60% of total omega-3 at ≥1 g/d × 8-12 wk as SSRI augmentation → MDD remission + small-to-moderate improvement (SMD 0.40). SMILES 2017 Mediterranean diet includes ≥2 fish meals/wk.
Anti-inflammatory stack: curcumin (NF-κB / COX-2 inhibition) + EPA/DHA → pro-resolving eicosanoids (resolvins, protectins). Moderate combined evidence in chronic inflammation (RA, IBD, NAFLD); weak monotherapy.
cofactor · 2
DHA is membrane material, not just an anti-inflammatory: about half the lipid in retinal rod outer segments and 15-20% of brain grey matter, setting membrane fluidity and receptor function. Fetal brain and visual development runs on this.
Every phospholipid in your membranes is one head plus two tails: the tails are the fat you ate, and the head is usually choline. Your omega-3 intake sets how fluid the membrane is; choline decides whether the membrane can be built at all — short on either and it doesn't get made properly.
regulates · 1
Primary dysmenorrhoea is prostaglandin-driven, and 1-2 g/day of EPA/DHA shifts the balance away from the inflammatory prostaglandins — upstream of the same COX pathway NSAIDs act on, only slower and gentler.
contrast · 1
Do not drop fish over microplastics: the omega-3, protein and vitamin D it brings outweigh the particle exposure as currently understood. Reduce exposure by avoiding the largest predators and gutting small whole fish — not by cutting out a food group.