Video summary

I Took Fish Oil for 90 Days. Here's What Happened

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness & self-optimization strategies mentioned

Targeted supplementation with a measurable goal

  • Take high-quality omega-3 (fish oil) supplements for ~90 days.
  • Use blood testing to verify whether supplementation changes actual biomarkers, not just how you feel.

Baseline → intervention → outcome testing (personal experimentation)

  • Establish baseline omega-3 status using Omega Quant / omega-3 index testing.
  • Repeat testing after the supplementation period to quantify change.
  • Motivation driver: even if you don’t feel different immediately, the numbers indicate progress.

“Test-to-titrate” dosing rather than guessing

  • Aim for an omega-3 index in an optimal range (author cites a target around ~12% EPA+DHA in red blood cell membranes).
  • Adjust intake based on bloodwork, rather than hype.

Choose quality over cheap sourcing

Supplements should be:

  • Fresh (less “fishy” smell)
  • High bioavailability
  • From reputable suppliers (author warns against cheap Amazon fish oil)

Avoid products that smell strongly “fishy”, as this can be a freshness/quality red flag.

Consistency-building (behavioral/productivity tactic)

  • The hardest part early on was building the daily habit.
  • Strategy used:
    • Keep the bottle at the desk
    • Pair it with the daily work routine to reduce friction

Productivity / performance-linked wellness rationale

Training-support hypothesis (recovery & inflammation)

While training for the London Marathon and aiming for a sub-3 performance, the author wanted to know whether omega-3s could:

  • Reduce exercise-related inflammation
  • Support recovery
  • Lower injury risk

Anecdotal outcomes after ~2 months:

  • Slightly less feeling “inflamed”
  • More ability to keep running
  • Fewer injuries

Dosing approach and testing protocols discussed

Omega-3 supplements used

  • Thorne
  • Momentous (Both referenced as “high quality.”)

Dose mentioned during the experiment

  • The author described starting around a ~1–2 g/day range initially, then later discussing ~5 g/day ongoing dosing.
  • The experiment included multiple capsules daily.

Pre-test controls

For the final Omega Quant test:

  • No omega-3 supplements for 3 days before testing
  • Rationale: avoid temporarily inflated results and measure a better average.

Outcomes reported (self-experiment results)

Baseline omega-3 index values

  • Omega Quant baseline: 8.32% (long-term status)
  • Earlier LabCorp “omega check” (~Dec 2023): 6.1%

During supplementation

  • Mid-test jump to 13.49%

Final result after ~90 days

  • Final omega-3 index: 12.33%
  • Author’s conclusion: stay on omega-3 because the final value landed in the high/optimal range.

Subjective experience

  • Felt slightly less “meh”
  • Reported:
    • Less dry eyes
    • Fewer styes
  • Also noted: a doctor recommended fish oil for eyelid gland support.

Presenters / Sources (mentioned)

  • Shervin Shares (presenter / author of the experiment)
  • Dr. Andrew Huberman (omega-3 influencer source)
  • Dr. Rhonda Patrick (major omega-3 research source; supplement guidance referenced)
  • Peter Attia (omega-3 influencer source)

Original video