Omega-3 supplements provide long-chain omega-3 fatty acids, mainly EPA and DHA, that are found naturally in oily fish. Fish oil comes from fish such as anchovies; algae oil is a plant-based source of DHA, and flax and chia provide ALA, which the body converts to EPA and DHA only in small amounts. When comparing products, look at the combined EPA plus DHA per serving rather than the total fish oil amount. Take softgels with a meal to reduce fishy aftertaste, and check with your doctor if you take blood thinners.
EPA, DHA and ALA
| Omega-3 | Main sources | Notes |
|---|---|---|
| EPA (eicosapentaenoic acid) | Oily fish, fish oil | One of the two main long-chain omega-3s studied in nutrition research |
| DHA (docosahexaenoic acid) | Oily fish, fish oil, algae oil | A major structural fat in the brain and eyes |
| ALA (alpha-linolenic acid) | Flax, chia, walnuts | Plant omega-3; the body converts only a small amount into EPA and DHA |
How to read an omega-3 label
- Find EPA and DHA per serving. "1,000 mg fish oil" is not the same as 1,000 mg of omega-3. Add EPA and DHA together.
- Check the serving size. Some products need two or more softgels per serving.
- Look at the source. Anchovies, sardines and other small fish are common.
- Look for testing. Third-party testing for purity (such as heavy metals) and freshness is a plus.
Our omega-3 options
| Product | Source | Label details |
|---|---|---|
| Omega-3 Fish Oil Supplement with DHA and EPA | Wild-caught deep-sea anchovies from Peru | 60 or 120 softgels; suggested 1 to 2 softgels twice a day with meals |
| LISM Kids Omega DHA Multivitamin Gummies | Plant-based: chia oil, flaxseed oil and algae | For ages 4 and up; 2 gummies per serving, 60 gummies; includes vitamin C |
Browse supplements.
Fish oil vs plant and algae omega-3
- Fish oil: provides both EPA and DHA directly. Not suitable for vegans or people with fish allergies.
- Algae oil: a vegan source of DHA (and sometimes EPA). Fish get their omega-3s from algae in the first place.
- Flax and chia (ALA): good plant foods, but limited conversion to EPA and DHA.
How to take omega-3 comfortably
- Take softgels with a meal that contains some fat.
- Split the dose between breakfast and dinner if the label allows.
- To reduce fishy burps, some people store softgels in the fridge or freezer (check the label).
- Smell a capsule now and then; a strong rancid smell suggests the oil has oxidized.
- Keep the bottle closed, cool and away from light.
Who should talk to a doctor first
- Anyone taking blood thinners or antiplatelet medicines, or with a bleeding disorder, or before surgery.
- People with fish or shellfish allergies (for fish-based products).
- Pregnant or breastfeeding women, who should also ask about the right DHA source.
- Children: use products designed for children, at the labeled serving, with a pediatrician's guidance. Keep gummies out of reach, as they look like candy.
The U.S. FDA considers up to 5 grams a day of combined EPA and DHA from supplements to be safe for adults; most products are far below that. Do not exceed the label serving unless advised by your doctor.
Frequently asked questions
What is the difference between EPA and DHA?
Both are long-chain omega-3 fatty acids found in fish. DHA is a major structural fat in the brain and eyes; EPA is the other main omega-3 studied in nutrition research.
Is algae oil as good as fish oil?
Algae oil is a direct vegan source of DHA. Compare EPA and DHA amounts on the label.
When is the best time to take fish oil?
With a meal, which helps absorption and reduces aftertaste.
Why does fish oil cause burps?
The oil can float on stomach contents. Taking it with food or splitting the dose often helps.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is general information, not medical advice. Consult your doctor before starting any supplement, especially if you are pregnant, nursing, taking medication or have a medical condition.
Commentaires
Soyez le premier à commenter.