Fish oil, algae oil and krill oil are all mixed up on the shelf. What exactly is omega 3, and which one should you choose?
Here you will read which fatty acids make up omega 3, where it is found, which health claims for EPA and DHA are permitted and what to look out for when buying. No big promises, just the facts.
Topics in this article
- What is omega 3?
- Where is omega 3 found?
- EPA and DHA: permitted health claims
- Fish oil, algae oil or krill oil?
- What to look out for when buying?
- How do you use omega 3?
- Frequently asked questions about omega 3
- Conclusion
What is omega 3?
Omega 3 is a collective term for a group of polyunsaturated fatty acids. Three of them are important: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid).
EPA and DHA come mainly from seafood and algae. ALA is the plant-based variant. ALA is an essential fatty acid: your body does not produce it itself. Your body can only convert a limited amount of ALA into EPA and DHA, which is why fish or algae are a direct source.
Where is omega 3 found?
The richest sources of EPA and DHA are oily fish such as salmon, mackerel, herring and sardines. A supplement is another way to get EPA and DHA. View the omega 3 collection.
ALA is obtained from plant-based sources: flaxseed and flaxseed oil, chia seeds, walnuts and rapeseed oil.
EPA and DHA: permitted health claims
In the EU, permitted health claims apply to EPA and DHA, provided that a certain daily amount is met:
- 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 (with a daily intake of 250 mg DHA).
- DHA contributes to the maintenance of normal vision (with a daily intake of 250 mg DHA).
For plant-based ALA: ALA contributes to the maintenance of normal blood cholesterol levels (with a daily intake of 2 grams of ALA).
Fish oil, algae oil or krill oil?
Omega 3 supplements come from different sources. The EPA and DHA are the same; the difference lies in their origin.
Fish oil
The classic source of EPA and DHA. Our Omega 3 DHA and EPA fish oil is an example of this, and there is also fish oil in triglyceride form.
Algae oil (vegan)
Fish get their EPA and DHA from algae. Oil is also extracted directly from those algae, so you can get EPA and DHA without fish. Look at vegan omega 3 from algae oil.
Krill oil
Oil from krill, a small crustacean. It provides EPA and DHA and naturally contains astaxanthin, see krill oil with omega 3.
What to look out for when buying?
Amount of EPA and DHA
Do not look at the amount of fish oil, but at the amount of EPA and DHA per capsule. Calculate whether the recommended dose provides 250 mg of EPA and DHA.
Form: triglyceride or ethyl ester
Omega 3 occurs in triglyceride form (TG) and ethyl ester form (EE). The triglyceride form is closest to the natural form in fish.
Freshness and purity
Oil can oxidize. Look for fresh oil and, if stated, a purity test for heavy metals. A light lemon flavour sometimes masks the fishy smell.
Fish or plant-based
Do you not eat fish or are you vegan? Then choose algae oil, which also provides EPA and DHA.
How do you use omega 3?
Preferably take omega 3 with a meal. Stick to the dosage on the packaging. Do you use blood thinners, are you pregnant or taking other medications? Then consult your doctor or pharmacist first. A dietary supplement is not a replacement for a varied diet.
Frequently asked questions about omega 3
What is the difference between EPA and DHA?
They are two omega 3 fatty acids from fish and algae. DHA contributes to the maintenance of normal brain function and normal vision (at 250 mg DHA per day); EPA and DHA contribute to the normal function of the heart (at 250 mg EPA and DHA per day). Many supplements contain both.
Is algae oil an alternative to fish oil?
Algae oil provides EPA and DHA directly from the source. It is the plant-based, vegan choice.
How much EPA and DHA per day?
For the heart claim, a daily intake of 250 mg EPA and DHA applies. Stick to the dosage on the packaging.
Can you get omega 3 from flaxseed?
Flaxseed provides ALA, the plant-based omega 3. Your body converts only a limited amount of ALA into EPA and DHA, so for EPA and DHA, fish or algae are more direct.
Why is astaxanthin sometimes listed with omega 3?
Astaxanthin is a natural substance in krill that gives the oil a red colour. You can find it in krill oil, among other things.
When do you take omega 3?
With a meal. Furthermore, follow the instructions on the packaging.
Conclusion
Omega 3 consists of the fatty acids EPA, DHA and ALA. You get EPA and DHA from oily fish, algae or krill, and ALA from plant-based sources.
When choosing, pay attention to the amount of EPA and DHA per capsule and to fresh, pure oil. View the range in the omega 3 collection.
