Which Omega 3 Fish Oil Supplement is Right for You?
Omega 3 fish oil supplements are a popular and convenient choice for supporting overall health.
However, with so many options available on the market, it can be difficult to determine which one is right for you.
In this guide, we will explore the different types of omega 3 fish oil supplements, their benefits, and what to look out for when choosing a supplement.
What does omega 3 fish oil contain?
Omega 3 fatty acids are known as ‘essentials’ and with good reason.
They have been linked to various benefits, including lowering blood pressure, alleviating joint pain, and improving cognitive function.
However, it is important to know that our bodies do not naturally produce omega 3, and that we can only obtain its benefits through diet or supplements.
Omega 3 fish oil supplements generally contain the following essential fatty acids:
- Docosahexaenoic Acid (DHA)
- Eicosapentaenoic Acid (EPA)
- Alpha-linolenic Acid (ALA)
The best way to ensure that you are getting enough of these in your diet is by eating omega 3-rich foods.
One of the best sources of omega 3 is fatty fish like salmon, mackerel, and herring.
However, if you do not eat a lot of fatty fish or follow a vegetarian or vegan diet, then taking a supplement may help.
What are the different types of omega 3 fatty acid supplements?
Omega 3 fish oil supplements can be added to your diet in many forms, including via liquid or capsules.
When choosing an omega 3 fatty acid supplement, it is important to choose one that aligns with your diet, lifestyle, and nutritional needs.
It is recommended that we consume approximately 450mg of omega 3 per day, which is equivalent to the recommended amounts of fish you should consume (i)
Here are the main types of omega 3 fatty acid supplements:
1. Natural fish oil
Natural fish oil is extracted directly from the tissue of oil fish and contains DHA and EPA, mainly in the form of triglycerides.
It is sourced from fatty fish like salmon, sardines, tuna, and herring, as these are high in omega 3 fatty acids.
In fact, salmon is highly regarded as being one of the most nutrient-dense fish, with 1.24g DHA and 0.59g of EPA per 3-ounce serving (ii).
However, if you do not consume fish regularly, then omega 3 fish oil is the next closest thing.
Our fish oil food supplements are available in capsule form in the following types:
- Pure Fish Oil 1300mg - Our maximum strength fish oil supplements provide an impressive 1040mg of omega 3s with 715mg of EPA and 286mg of DHA per capsule. This is currently one of the strongest omega 3 formulas in the UK
- Pure Fish Oil 1100mg – Delivers 700mg of total omega 3s, including 355mg of EPA and 237mg of DHA in each capsule. The DHA and EPA content of our capsules is likely higher than what you would find in a single portion of oily fish
- Pure Fish Oil 1000mg – Ideally paired with two portions of oil fish per week, our 1,000mg capsules contain 150mg of EPA and 100mg of DHA
Our fish oil food supplements are an ideal choice for those looking for a convenient and concentrated source of omega 3 to add to their diet and increase their intake.
2. Cod liver oil
It will come as no surprise that this popular supplement is extracted from codfish liver.
In addition to containing fatty acids, cod liver oil also contains vitamins A and D, with some forms also having levels of Vitamin E.
Research has shown that the omega 3 fatty acids found in cod liver oil may support those suffering from chronic inflammation (iii), support bone health by aiding calcium absorption (iv), and support eye health.
We currently offer the two following forms of cod liver oil:
- Cod Liver Oil Liquid 300ml – Provides a blend of high-strength total of 1,035mg of omega 3s, including 350mg of EPA and 420mg of DHA in each recommended 5ml teaspoon
- Cod Liver Oil Capsules – Delivers a total of 280mg of omega 3 fatty acids, with 144mg of EPA and 107mg of DHA in each capsule
Cod liver oil is a great choice for those wanting the benefits of omega 3 combined with vitamins A and D, which support bone and immune health.
3. Algal oil
It can be difficult to ensure that you are getting enough omega 3 fatty acids when following a vegetarian or vegan diet .
However, microalgae can be a great, plant-based alternative to fish oil.
Algal oil is derived from algae and provides a rich source of EPA and DHA in the form of triglycerides.
We currently offer three vegan alternatives to omega 3:
- Vegan Omega 3 60 capsules – Contains 625mg of algal omega 3 and the recommended 250mg daily level of DHA per capsule
- Vegan Omega 3 30 capsules – Delivers 750mg of microalgae oil, including 150mg of EPA and 300mg of DHA contributing to heart health, heart health, and brain
- Vegan Omega 3 Oil – Each 5ml teaspoon provides 4885mg of microalgae oil, including 100mg of EPA and 500mg of DHA
Our plant-based supplements are ideal for those who follow a vegetarian or vegan diet, or those who have an allergy to fish.
To support your omega 3 levels further, check out our guide to the top vegan sources of omega 3.
4. Krill oil
Krill oil is a type of omega 3 that is derived from krill, a small shrimp-like animal found in Antarctica.
It contains DHA and EPA in both triglyceride and phospholipid form.
Although our krill oil was responsibly sourced, we listened to our customer’s concerns regarding environmental impact and decided to delist this product.
However, to ensure that we were still delivering a product with all the benefits, we introduced the following supplements to our range:
- OracOmega 3 – Two capsules provide 2,500 ORAC units (a measure of antioxidant activity) and 760mg of omega 3s, including 390mg of EPA and 260mg of DHA
- Astaxanthin – Our high-performance astaxanthin is the perfect partner to our ORACOmega supplement, supporting heart, brain, and skin health. In addition, our formula is also suitable for vegetarians and vegans
These supplements are ideal for those who are looking for a powerful and sustainable alternative to krill oil.
Check out our guide on why we do not sell krill oil and how our alternatives measure up for more details.
What to look for in an omega 3 fish oil supplement
Before purchasing any supplement, it is important to thoroughly read the label and check that it has undergone third-party testing.
All our fish oil products are made to Good Manufacturing Practice, using an expert and detailed purification process.
In addition, we ensure that all of our fish oil supplements have been sourced from well-managed and verified fisheries.
To illustrate this, you will see the Friend of the Sea badge on our omega 3 products to reassure you that the fisheries in our supply chain are operating safely and sustainably.
Moreover, it is also important to read the label to make sure that you are getting what you pay for.
Past studies have revealed that there can be discrepancies between what is listed on the label and what is actually provided (v).
When choosing the best omega 3 supplement, we recommend paying close attention to the following:
- Type of omega 3. Always look for omega 3 fatty acid supplements containing EPA and DHA, or for plant-based alternatives, algal oil
- Purity and quality. Ensure that the product is free from contaminants and has been made following Good Manufacturing Practices
- Form of omega 3. The key words you want to look for are free fatty acids (FFA), triglycerides (TG), and reformed triglycerides (RTG), and phospholipids (PLs), as they offer better absorption
- EPA and DHA content. Often supplements will state that their product contains 1,100mg of fish oil, however, the label will show that it contains only 220mg of EPA and DHA
- Freshness. Omega 3 supplements should contain an antioxidant like vitamin E to prevent oxidation and maintain freshness
- Additional ingredients. Check for any artificial ingredients or preservatives. The only additional ingredients you want in a supplement are those that are going to contribute to your overall wellbeing
- Sustainability. Ensure any omega fish oil products you buy are sourced from sustainable fisheries and have certification from Friends of the Sea or the Marine Stewardship Council (MSC)
FAQs
How to know if omega 3 is good quality?
A good quality omega 3 fish oil supplement will have been independently verified through third-party testing.
It will also have reputable certification from trusted organisations like Friends of the Sea, Marine Stewardship Council, and Good Manufacturing Practice.
In addition, a good-quality omega 3 fatty acid supplement should provide adequate levels of EPA and DHA.
Heart UK recommends aiming to consume a minimum of EPA and DHA combined each day to contribute to overall health (vi).
How do I check my omega 3 index?
If you suspect you may not be getting enough omega 3 or could be deficient, the best way to find out is by visiting your healthcare provider.
They can then arrange for you to have a blood test that will monitor the amount of DHA and EPA in your red blood cells.
Ideally, your omega 3 index should be within the target range of 8-12% (vii).
When should I take omega 3 fish oil morning or night?
It is entirely up to you, as omega 3 fish oil supplements can be taken morning or night.
You should always take your supplements with a meal and never exceed the daily dosage.
Final thoughts
Choosing an omega 3 fish oil supplement does not have to be difficult; in fact, it could not be simpler.
By understanding the benefits of each type, what to look out for, and how they can help support your nutritional needs, you can select the best omega 3 supplement with confidence.
To find out more about the benefits of fish oil, head over to our dedicated health blogs.
References
- i. British Heart Foundation. Omega-3s and your heart. British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
- National Institutes of Health. Omega-3 fatty acids: Health professional fact sheet. Office of Dietary Supplements (NIH). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- iii. Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020;3(3):CD003177. doi:10.1002/14651858.CD003177.pub4. https://pubmed.ncbi.nlm.nih.gov/28900017/
- iv. Akerele OA, Cheema SK. Fatty acids, inflammation and intestinal health. Nutrients. 2017;9(10):1110. doi:10.3390/nu9101110. https://pubmed.ncbi.nlm.nih.gov/29258769/
- v. Brenna JT, Akomo P, Bahwere P, et al. The influence of omega-3 fatty acids on growth and development: Evidence from supplementation and food-based approaches. Curr Dev Nutr. 2018;2(7):nzy034. doi:10.1093/cdn/nzy034. https://pubmed.ncbi.nlm.nih.gov/25044306/
- vi. HEART UK. Omega-3 fats and heart health. HEART UK. https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats
- vii. Food for the Brain. Omega-3 Index FAQs. Food for the Brain. https://foodforthebrain.org/omega-3-index-faqs
