Stop Wasting Money on Empty Fish Oil: The Truth About EPA & DHA

By AOKLINIK Clinical Dietitian & Longevity Team

Supplement of Omega 3

In a country where we celebrate food from crispy fried chicken to rich Santan curries, we often consume high amounts of Omega-6 (pro-inflammatory fats). As a dietitian, I see many Malaysians struggle with silent inflammation because their fat intake is out of balance. Omega-3 isn't just another supplement on the pharmacy shelf; it is a vital nutrient that acts as a natural "fire extinguisher" for your body, helping to balance the effects of our delicious but often oily local diet.

How Omega-3 Helps Your Body

Omega-3 fatty acids (specifically EPA and DHA) are "essential" fats, meaning your body cannot make them; you must eat them. Here is why they are non-negotiable for Malaysians:

The Heart Protector: Malaysia has high rates of heart disease. Omega-3 helps lower triglycerides, reduce blood pressure, and prevent the "silent inflammation" that leads to plaque buildup in your arteries.

Brain & Mood Food: Your brain is about 60% fat. DHA is a major structural component of the brain. High Omega-3 intake is linked to better focus, reduced "brain fog," and a lower risk of depression.

Joint & Skin Support: If you suffer from stiff joints after a long day or inflammatory skin issues like eczema, Omega-3 acts as a natural internal lubricant and anti-inflammatory agent.

Finding Omega-3 on Your Malaysian Plate

While supplements are convenient, I always advocate for wholesome food first. You don't need expensive imported salmon to get your fix!

Source	Local Malaysian Examples	Longevity Benefit
Fatty Fish	Kembung (Mackerel), Terubuk, Siakap, Sardines	High in EPA and DHA. Local Kembung is a nutrition powerhouse!
Plant Seeds	Chia seeds, Flaxseeds, Walnuts	Contains ALA (which the body converts to EPA/DHA in small amounts).
Enriched Foods	Omega-3 Eggs	A budget-friendly way to get a daily dose during breakfast.

Dietitian's Tip: When cooking fish like Ikan Kembung, try to steam, grill, or use a "masak singgang" (clear sour broth) style. Deep-frying in palm oil at high heat can damage the delicate Omega-3 fats you're trying to consume!

What Should You Look For?

For General Wellness: Aim for a combined 500mg – 1,000mg of EPA + DHA daily. This is enough to maintain basic heart and brain function.

For Inflammatory Issues (Joints/Skin): Clinical studies suggest moving toward 1,500mg – 2,000mg daily to actively reduce the "silent fire" of inflammation.

For High Triglycerides: Under medical supervision, doses can go as high as 3,000mg – 4,000mg.

3:2 Ratio: A standard high-quality capsule usually contains 180mg EPA and 120mg DHA. Look for "Triple Strength" or "Concentrated" versions if you prefer taking fewer pills.

Important Clinical Remarks: Please consult our team or your pharmacist to determine the safe dosage for your needs.

AOKLINIK Approach

At AOKLINIK, we move beyond "one-size-fits-all" vitamins. Through our partnership with HAYAT LONGEVITY, we offer a high-tier clinical experience to ensure your Omega-3 intake is as unique as your DNA:

Expert Review: Bring in your current supplements! Our doctors and dietitians will review them to see if they meet clinical purity and dosage standards.

Doctor Recommendations: Get a professional assessment to determine if you need a maintenance dose or a high-strength therapeutic dose based on your specific inflammatory markers.

Customized Compounding: Through our specialized Compounding Pharmacy at HAYAT LONGEVITY, we can customize your supplement. Whether you need a specific EPA:DHA ratio, a liquid form for easier absorption, or a formula free from specific allergens, our pharmacists craft it specifically for you.

Book your consultation at AOKLINIK PENANG for a personalized consultation.

By AOKLINIK Clinical Dietitian (R.D. Saffiyah Azhar) & Hayat Longevity Team

Reviewed by Dr. Kamen Ng

HAYAT LONGEVITY - The Art Of Living Backed By Us And Science, Penang Longevity Clinic