A Comprehensive Guide to Fish Oil & Omega 3

A Comprehensive Guide to Fish Oil & Omega 3 

Fish oil and omega 3 have become increasingly popular over the years in the health and wellness community due to their wide array of benefits. 

These benefits can range from supporting brain and heart health to reducing inflammation and aiding skin health.  

However, it can be easy to feel overwhelmed by all the information and claims about these supplements.  

This guide will explore the differences between the two, their benefits, and answer common questions to help clarify things. 

Are omega 3 and fish oil the same? 

Although they are related and do have some similar benefits, fish oil and omega 3 are not exactly the same.  

Fish oil is a dietary source of omega 3 fatty acids that is derived from the tissues of oily fish, like salmon, mackerel, and trout.  

It is a rich source of two polyunsaturated fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

Polyunsaturated fats are healthy fats that contain more than one unsaturated carbon bond in the molecule, often known as double bonded. (i) 

On the other hand, omega 3 refers to a group of healthy fatty acids (ii): 

• Eicosapentaenoic acid (EPA). Found in oily and fatty fish like sardines, herring, and kippers  
• Alpha-linolenic acid (ALA). Derived from plant-based sources like flax seeds, walnuts, and tofu 
• Docosahexaenoic acid (DHA). It is also found in fish sources such as salmon, tuna, and shellfish  

So, what are the key differences between Omega 3 and Fish Oil? 

• Fish oil is a concentrated dietary source of omega 3 fatty acids (EPA and DHA) exclusively derived from oily fish 
• Omega 3 refers to a broader family of healthy polyunsaturated fats – ALA, EPA, DHA 
• Fish oil is rich in the omega 3 fatty acids of EPA and DHA  
• Omega 3 includes the essential fats - ALA, EPA, and DHA  

What is omega 3 good for? 

Omega 3 fatty acids are often referred to as ‘good’ or ‘essential,’ and rightly so. 

These fats play a vital role in maintaining a healthy body and mind and supporting your overall well-being. 

Here are some of the key potential benefits of including omega 3 in your nutrition: 

• Contributes to a healthy heart. EPA and DHA have been linked to a reduction in heart disease. They are known to reduce triglyceride fats in your blood, of which high levels have been linked to an increased risk of heart attack or stroke* (iii) 
• May alleviate symptoms of low mood. Studies suggest that a regular intake of omega 3, EPA in particular, could help treat the symptoms of depression and other mood disorders (iv) 
• Could improve eye health. DHA is a key component of the retina of your eye and helps to protect against vision problems like macular degeneration*. 
• Might reduce inflammation. Omega 3 fatty acids have been linked to managing chronic inflammation, which can lead to conditions like heart disease  
• Possibly improve bone health. Research has shown that omega 3 may improve bone strength by improving the amount of calcium in your bones (v). Bone health can be significantly impacted by conditions like osteoporosis and arthritis 
• Could support skin health. EPA has also been found to improve your skin through increased hydration and reducing the risk of acne (vi) 
• May potentially improve sleep. The NHS recommends that a healthy adult requires 7 to 9 hours of sleep a night. Studies have shown that omega 3s, particularly DHA and EPA, could help support better sleep in both adults and children (vii) 
• Could maintain normal cholesterol. ALA has been linked to the maintenance of normal blood cholesterol levels (viii) *. A beneficial effect is obtained with a daily intake of 2 grams. 
• Helps manage blood pressure. Studies indicate that the omega 3 fatty acids in fish oil can relax blood vessels and, as such, lower blood pressure. *** Research teams suggest that this could be due to the tiny pores found in cells known as potassium channels. When omega 3 interacts with these channels, it relaxes the blood vessels and reduces blood pressure (ix) 
• Can improve menstrual cramps. It has been suggested that taking fish oil alone or alongside Vitamin B12 and Vitamin E, can aid painful menstrual cramps (x) 
• May reduce liver fat. Research indicates that fish oil supplements can improve liver function and can reduce the amount of liver fat (xi) 
• Could support skin disorders. A 2020 study showed that omega 3 supplementation helped reduce the severity of psoriasis and reduced inflammation caused by acne (xii) 

Does omega 3 help with hair? 

More research is needed on whether omega 3 fatty acids can support those with hair loss or growth. 

However, existing research does show that there are clear benefits to incorporating omega 3 into your diet and nutrition routine. 

In 2015 a study was carried out on 120 women with the end goal of evaluating the effects of omega 3, 6, and antioxidants on hair loss in women.  

The supplements were taken over six months, with findings detailing that 87.3% of participants reported better hair density and 89.9% cited reduced hair loss. (xiii) 

However, it is important to note that further research is required before determining whether omega 3 fatty acids can definitively help with hair loss.  

What are some good sources of omega 3? 

Our bodies do not naturally produce omega 3, so we need to ensure that we are getting enough through our diet and supplements. 

To maintain a healthy body and mind, you should aim to incorporate a mix of foods rich in DHA, ALA, and EPA in your diet. 

Here are some rich sources of DHA and EPA to add to your shopping list: 

• Salmon
• Sardines 
• Plaice  
• Anchovies 
• Tuna 
• Mackerel  
• Herring 
• Oysters  
• Crab 

Don’t forget to balance this out with ALA, which can be found in these plant-based sources: 

• Flaxseeds 
• Rapeseed oil 
• Tofu 
• Pumpkin seeds 
• Hemp seeds 
• Soybeans 
• Chia seeds 
• Brussel sprouts  

If you are vegan, you may require additional support with your intake, so check out our Vegan Omega 3 capsules, rich in DHA, or our Vegan Omega 3 liquid which supports vision, brain, and heart health with a healthy dose of DHA and EPA.  

How fish oil may support a healthy heart?

Fish oil is a nutrient for maintaining heart health, thanks to its high levels of EPA and DHA. 

We know that there is good evidence to support fish oil reducing triglyceride levels and reducing blood pressure, but how else can it support your heart? 

Here are some further advantages of taking fish oil: 

• Maintains healthy cholesterol levels (xiv) 
• May reduce the risk of arterial plaque build-up (xv) 
• Can support regular blood circulation throughout the body (xvi) 

Find out more about understanding your heart health and how you can support it with a heart-healthy diet  

Does fish oil have omega 3 and 6? 

Yes, fish oil can contain omega 3 and 6; however, the traces of omega 6 will be significantly lower compared to other sources. 

Much like omega 3, our bodies do not produce omega 6 fatty acids, so we need to obtain these from other dietary sources. 

If you are trying to increase your intake of omega 6, you can find it in the following food sources: 

• Safflower oil 
• Peanut butter 
• Avocado oil  
• Eggs 
• Almonds 
• Cashews 
• Tofu 

Is it good to take omega 3 every day? 

If you do not get enough omega 3 through your diet, then increasing your intake with a supplement can be beneficial. 

Although there are no official guidelines for how much omega 3 you should consume per day, the majority of experts recommend 250mg-500mg of DHA and EPA for adults (14). 

The National Academy of Medicine recommends that men consume 1,600mg of ALA daily and 1,100mgg for women (xvii). 

However, you should always consult your healthcare provider before adding any supplements to your diet and only take the recommended dose.  

Final thoughts 

Omega 3 fatty acids are components to incorporate into your nutrition routine due to their numerous benefits. 

Whether you are looking to support heart health, aid normal brain, or trying to maintain optimal health overall, these are key in that process. 

When deciding on your source of omega 3, it is important to go with the supplement that best suits your individual health goals, dietary preferences, and nutritional needs. 

To find out more ways you can stay fit and healthy, check out our dedicated health blogs.  

 

References:  

1. i. American Heart Association. Polyunsaturated fats. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats
2. ii. Cleveland Clinic. Omega-3 fatty acids & the important role they play. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
3. iii. Taylor V. Omega-3 foods and your heart. British Heart Foundation. Published January 1, 2024. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart 
4. iv. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, Fan B, Lu C, McIntyre RS. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl 2019;9(1):190. doi:10.1038/s41398-019-0515-5.
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8. viii. Mousavi SM, Shab-Bidar S, Kord-Varkaneh H, Khorshidi M, Djafarian K. Effect of alpha-lipoic acid supplementation on lipid profile: A systematic review and meta-analysis of controlled clinical trials. Nutrition. 2019;59:121-130. doi:10.1016/j.nut.2018.08.004. 
9. ix. Mayo Clinic Staff. Fish oil. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements/fish-oil/art-20364810
10. x. WebMD. Fish oil: uses, side effects, and more. WebMD. Accessed January 30, 2025. https://www.webmd.com/vitamins/ai/ingredientmono-993/fish-oil
11. xi. Li Y, Liu L, Wang B, Wang J, Chen D. Effects of omega-3 fatty acid in nonalcoholic fatty liver disease: a meta-analysis. Mol Med Rep. 2017;15(3):1305-1315. doi:10.3892/mmr.2017.6150.
12. xii. Kim H, Deshane J, Barnes S, Meleth S. Omega-3 fatty acid and skin diseases. Int J Mol Sci. 2020;21(3):919. doi:10.3390/ijms21030919. 
13. xiii. Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76-82. doi:10.1111/jocd.12127. 
14. xiv. Liao J, Xiong Q, Yin Y, Ling Z, Chen S. The effects of fish oil on cardiovascular diseases: Systematical evaluation and recent advance. Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306. 
15. xv. Harvard Health Publishing. Fish oil drug helps shrink plaque in heart arteries. Harvard Health Publishing. Published December 1, 2020. https://www.health.harvard.edu/heart-health/fish-oil-drug-helps-shrink-plaque-in-heart-arteries
16. xvi. Kaufman CS, Vidoni ED, Burns JM, Alwatban MR, Billinger SA. Self-reported omega-3 supplement use moderates the association between age and exercising cerebral blood flow velocity in older adults. Nutrients. 2020;12(3):697. doi:10.3390/nu12030697. 
17. xvii. WebMD. What to know about fish oil dosage for older adults. WebMD. https://www.webmd.com/healthy-aging/what-to-know-about-fish-oil-dosage-for-older-adults