The Ultimate Guide to Choosing Omega-3 Supplement
Why should you take Omega-3 supplements?
Omega-3 fatty acids are essential fats your body can’t make on its own. They play a vital role in heart, brain, eye, joint health, some studies5 suggest omega-3s may support mood and help regulate inflammation.
The three main types are:
EPA (Eicosapentaenoic Acid) - commonly found in marine sources
DHA (Docosahexaenoic Acid) - commonly found in marine sources
ALA (Alpha-Linolenic Acid) - found in plant foods like flaxseeds, chia seeds, hemp seeds, and walnuts
ALA is beneficial, but the body converts only a small amount (5-10%) of ALA into EPA and DHA
How much EPA and DHA do you need per day?
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| Photo by Caroline Attwood on Unsplash |
Many people do not regularly consume fatty fish, which is one of the richest dietary sources of EPA and DHA. Plant foods provide ALA omega-3s, but the body’s conversion of ALA into EPA and DHA is generally limited. Thats where supplements help to meet your goals
General Wellness: According to an article published in American Heart Association aim for minimum of 250–500 mg combined EPA and DHA
Pregnancy: DHA supports structural development of baby’s brain and retina. Many expert groups recommend 200mg/day DHA
Heart Health: Higher intakes of EPA than DHA has shown to lower triglycerides. Aim for more than 1000 mg/day EPA
*Always speak to a healthcare professional if
- you are taking omega-3 exceeding ~3000 mg/day
- you take blood thinners or have a bleeding disorder
- you are pregnant or breastfeeding you have seafood allergies
- you are preparing for surgery
The Three-Step Formula:
1. Source and Form
The source and form of omega-3s can influence how efficiently they are absorbed and used by the body. In simple terms, its called bioavailability meaning:
- how well omega-3s are absorbed
- and made available for the body to use.
- the source of omega-3s (fish oil, krill oil, or algae oil)
- and the molecular form they are delivered in.
2. Third party testing and oxidation
Check these categories:
Sustainability: Certifications like MSC (Marine Stewardship Council), Friend of the Sea (FoS) may help identify responsibly sourced and sustainable fishing practices.
Third-Party Testing: Fishes absorb contaminants from the sea. Reputable manufacturers often test their supplements against purity, potency, oxidation, and contaminants such as heavy metals, and may make these results publicly available.
Independent testing organizations and laboratories may include:
• IFOS (International Fish Oil Standards)
• NSF International
• USP (United States Pharmacopeia)
• Eurofins
• GOED quality standards
Molecular distillation is an advanced technique used for purification of oils.
Capsule: Softgels may use gelatin sourced from fish, beef or plant-based alternatives.
Oxidation: Fish oil can oxidize over time. Some brands publish TOTOX values in the test results. Brands use antioxidants such as vitamin E to help maintain freshness and stability.
*The more information a company shares about its sourcing, testing, and quality controls, the easier it becomes for consumers to make informed choices.
3. Composition
Don’t judge a supplement by the front label
Even though both say “1000mg fish oil", the second product contains far more active
omega-3. Look for combined EPA + DHA amount per serving. Choose products that provide roughly 70–90% active omega-3s (EPA + DHA) of the total oil
Things worth checking before you buy?
Things to be cautious about:
- Supplements that don’t disclose EPA/DHA amounts clearly
- Extremely cheap fish oils with no third-party testing
- Products with strong rancid or fishy smell
- Unrealistic health claims (“cures inflammation instantly”)
- Missing sourcing information
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