Omega-3 Explained: EPA, DHA, Fish Oil or Algae?
The number on the front of the pack is not the number that matters. How to read an omega-3 label and choose fish or algae oil.
Omega-3 is one of the most popular supplements in the world, but labels can be confusing. The key is to look past the "1,000 mg fish oil" on the front and find the amount of EPA and DHA, the two omega-3 fatty acids the benefits are linked to.
What EPA and DHA do
- EPA and DHA contribute to the normal function of the heart (with a daily intake of 250 mg EPA and DHA).
- DHA contributes to the maintenance of normal brain function and normal vision (with a daily intake of 250 mg DHA).
Oily fish such as sardines, mackerel and salmon are the best food sources. If you rarely eat them, a supplement is an easy way to reach these amounts.
How to read the label
Check the back of the pack for "EPA" and "DHA" per daily dose and add them together. A 1,000 mg fish oil capsule may only contain around 300 mg of EPA and DHA, while concentrated oils contain much more in the same capsule.
Fish oil or algae oil?
Fish get their omega-3 from algae, so algae oil is a vegan source of the same EPA and DHA. It suits vegetarians, vegans and anyone who prefers to avoid fish.
Options at HealthSpot
- Igennus Super Concentrated Omega-3 & Vitamin D3: 660 mg EPA and DHA with vitamin D3 in one softgel.
- Igennus Pharmepa COMPLETE: 1,000 mg EPA and DHA plus GLA.
- Igennus Vegan Omega-3 Algae Oil: 400 mg DHA and 200 mg EPA from algae, with astaxanthin.
- Igennus Echiomega Echium Seed Oil: a vegan plant oil with omega-3, 6 and 9.
- Also in our range: Holland & Barrett Omega 3 Fish Oil 1000mg and Wellbeing Nutrition 6x Strength Omega 3.
Good to know
If you take blood-thinning medicines or are due to have surgery, check with your doctor or pharmacist before taking a high-strength omega-3.
Not sure what suits you? Our pharmacist will help you choose for free: WhatsApp or call 0748 173 823, or book a consultation.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose on the label. If you are pregnant, breastfeeding, take regular medicines or have a medical condition, speak to our pharmacist or your doctor before taking supplements. This article is general information, not medical advice.