More and more people around us are swallowing omega-3 pills like they’re Tic Tacs. If no one in your circle has ever fished a bottle out of their bag at the table yet, just give it a minute. This brain-boosting, heart-loving family of essential fats has steadily earned a lot of our love and attention in recent years, and it is totally justified.
And yet, despite the evident enthusiasm, research shows that a whopping 76% of people worldwide aren’t meeting recommended intakes for the most studied forms of omega-3 despite knowing how important they are.
So how much is the recommended amount, really? And are a handful of nuts scattered over yoghurt or a fancy salmon salad every once in a while actually enough – or do we need supplementation?
What is omega-3 and why do you need it?
“Omega‑3s are a family of essential fats that help keep your heart healthy, support your brain and vision, reduce everyday inflammation, and keep your cells working smoothly,” shares John Lukey, NutriVita’s in-house expert.
The two most important types, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are built directly into our cell membranes, particularly in the brain, eyes, and heart, where they help cells function properly and communicate efficiently. But the body doesn’t manufacture them in meaningful amounts (they’re called essential fats for a reason!). That’s why we need to supply them consistently through our diet.
What are the best omega-3 sources?
Oily fish is clearly the winner when it comes to providing omega-3’s best sources (the aforementioned EPA and DHA duo). But what fish exactly? John names oily fish like salmon, sardines, mackerel, herring, and trout as the richest and most reliable dietary sources of omega‑3s. And because they’re also low in mercury, they are safe to consume regularly. If you’re looking beyond the pond, “Smaller, less significant amounts of EPA and DHA can also be found in other fish, seafood, eggs, and good‑quality meat.”
Are vegan omega-3 sources as effective?
If you’re vegetarian or vegan and all this palaver about oily fish is putting you off your lunch, you’d be pleased to know plant-based consumers also have a selection of nature’s best to get their omega-3 fix – but there is a caveat. “Plant foods such as flax, chia, hemp seeds, walnuts, and macadamias offer a different omega‑3 called ALA, which the body can convert into EPA and DHA, but only in very small amounts.”
As a result, according to John, relying solely on plant foods makes it difficult to reach optimal levels of these omega‑3s. Instead of going nuts on nuts, you could try algae. “Algae oil naturally contains EPA and DHA and is the original source of these omega‑3s in the marine food chain.”
Because algae isn’t something most of us are sautéing on a Tuesday night, supplements such as these vegan omega-3 capsules are the best way to get these important fats.
Each serving of Nutravita’s vegan omega-3 softgels contains 600mg DHA and 300mg of EPA derived from microalgae (just above the recommended amount of 500mg of EPA and DHA together, according to Healthline).
Another option at a lower price point is Holland & Barrett’s. One thing to note is that the capsules have 200mg active DHA so the dosage is significantly lower. They won’t get you to the recommended daily intake on their own, but you can likely make up the difference through dietary sources (try tossing some of your favourite nuts into your meals!).
Do fish eaters also need supplements?
“If you eat oily fish twice a week, you’re likely covering your needs and may not require a supplement.” Though it’s possible to get enough omega-3s from food alone, “most people don’t manage it consistently, so many fall short of optimal EPA and DHA intake.”
In these cases, supplements can be useful. Fish oil omega-3s remain far more common than their plant-based counterparts, but both can provide effective support. For example, Nutravita’s fish oil version delivers 660 mg of EPA and 440 mg of DHA per daily dose, roughly comparable to the algae-based alternative.
John advises that, as with any supplement, it’s best to speak with a healthcare professional first, especially if you have a medical condition or take medication.
And how do vegan supplements compare to fish oil-based supplements?
“Fish oil, krill oil, and algae oil all supply omega‑3s, but they differ in potency, absorption, and suitability for different people.” John notes that fish oil typically provides the highest EPA and DHA doses per capsule and is the most extensively researched.
The silver medal goes to cod liver oil, which also contains omega-3s alongside vitamins A and D. The capsules are often smaller, and in its natural triglyceride form, the omega-3s are well absorbed. However, John notes that this oil“isn’t ideal if you already take vitamin A or are pregnant due to vitamin A toxicity concerns from high-dose stacking of supplements.”
Lastly, there’s also krill oil, which delivers omega‑3s in phospholipid form, which may be absorbed more efficiently, and it naturally contains the antioxidant astaxanthin.
But algae oil does give fish-based oil a run for this money. “Algae oil is vegan, highly sustainable, very pure, and usually rich in DHA, making it a strong option for those avoiding fish.“
How do you know which supplements are best for you?
John suggests you focus on freshness, purity, and honesty from the brand. If you’re buying fish oil-based supplements, those made from smaller species such as anchovies and sardines are preferable.“[They] are naturally cleaner, and the triglyceride form is usually easier for your body to absorb.”
Beyond sourcing, quality assurance is key. Check whether the brand adheres to recognised manufacturing standards like GMP or BRC, and confirm that products are tested to substantiate the stated EPA and DHA content. Explicit references to distillation or purification processes are reassuring, signalling the removal of heavy metals and other impurities.
The most conscientious brands publish batch-specific quality reports and use packaging that shields the oil from light and air. EPA and DHA are fragile fats prone to oxidation when exposed to light, heat, or oxygen, which can reduce potency and efficacy. Scientific research confirms that packaging, encapsulation, and rigorous testing help preserve freshness and ensure the supplement delivers the benefits it promises.
Read more
What supp? – Is biotin really a miracle for hair and nails?