Nutrition & Supplements
Everyone tells you to take omega-3.
Almost no one tells you how to take it correctly.
Omega-3 fatty acids are among the most extensively researched nutrients in existence — with robust evidence for cardiovascular health, brain function, inflammation, and mood. Yet most people either take the wrong form, an insufficient dose, or a product so oxidised it may do more harm than good. This guide cuts through the noise.
What You’ll Learn
- What EPA and DHA actually do — and why ALA (from flaxseed) is not a substitute
- Fish oil vs. algae oil: the key differences and who should choose what
- Why oxidation is the biggest quality problem in omega-3 supplements
- How much you actually need — and what dose most studies use
- What to look for on the label before you buy
What Omega-3 Actually Is — and What It Isn’t
Omega-3 is a family of polyunsaturated fatty acids, not a single compound. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Most of the health research — heart disease, inflammation, cognitive function, eye health, depression — is specifically about EPA and DHA, not ALA.
ALA is found in plant sources like flaxseed, chia, and walnuts. It’s essential, meaning your body can’t make it — but here’s the critical catch: humans convert ALA into EPA and DHA extremely inefficiently. Studies suggest the conversion rate to EPA is roughly 5-10%, and conversion to DHA is even lower, under 1% in most people.
This is why flaxseed oil is not a meaningful source of the omega-3 that drives the health benefits in the research. If you’re taking flaxseed as your “omega-3 supplement,” you’re largely not getting what the studies are measuring.
What EPA and DHA Actually Do
EPA and DHA are structural components of cell membranes throughout your body — particularly concentrated in the brain, retina, and heart. They influence how signals move across cell membranes and play a central role in regulating inflammation.
The research base is large and consistent across several areas:
Cardiovascular health — lowers triglycerides, reduces arterial inflammation, improves blood pressure in elevated-risk individuals
Brain function and mood — DHA is the primary structural fat in the brain; EPA is strongly linked to mood regulation and reduced depression symptoms
Inflammation — EPA and DHA are precursors to anti-inflammatory compounds called resolvins and protectins, which help resolve inflammatory processes
Eye health — DHA makes up over 50% of the fatty acids in the retina; deficiency is linked to increased risk of macular degeneration
Pregnancy and infant development — DHA is critical for foetal brain and retinal development; requirements increase significantly during the third trimester
Foodimus Supplement Shop
Quality omega-3 — not all bottles are equal.
We stock omega-3 products selected for purity, concentration, and freshness — the three things that actually determine whether a supplement works.
Fish Oil vs. Algae Oil — What’s the Difference?
This is where it gets interesting. Fish don’t produce omega-3 — they accumulate it by eating algae (or eating smaller fish that eat algae). Algae is the original source. Fish oil is simply a way of concentrating that algae-derived EPA and DHA further up the food chain.
Fish Oil
The most widely available and researched form. Contains both EPA and DHA. Well-studied, cost-effective at scale. The main quality concerns are oxidation (freshness) and heavy metal contamination — both manageable with good sourcing and manufacturing. Triglyceride form is better absorbed than ethyl ester form (check the label).
Algae Oil — Our Preferred Choice
Derived directly from microalgae — the same source fish get their omega-3 from. No contamination risk from ocean pollutants, suitable for vegans and vegetarians, and increasingly competitive in terms of EPA+DHA concentration. Studies show equivalent bioavailability to fish oil. Also a more sustainable option given pressure on global fish stocks. This is what we stock in our supplement shop.
Krill Oil — Worth Knowing About
Contains EPA and DHA in phospholipid form, which may enhance absorption. Also contains astaxanthin (a potent antioxidant). However, EPA+DHA concentrations are typically lower per capsule than fish oil, and the price-per-gram of omega-3 is significantly higher. The research base is smaller than for fish oil.
The Oxidation Problem Nobody Talks About
Omega-3 fatty acids are highly unsaturated — which makes them biologically active, but also unstable. Exposure to heat, light, and oxygen degrades them into lipid peroxides and aldehydes. An oxidised fish oil capsule doesn’t just fail to deliver benefits; some research suggests the oxidation products may actually be pro-inflammatory.
The “burp test” everyone jokes about is actually a useful signal: a fishy smell or taste indicates oxidation. Fresh, high-quality fish oil should smell and taste mild — like the ocean, not like a fish market.
A study that tested over 100 commercial fish oil products found a significant proportion exceeded recommended oxidation limits. Cheap products from supermarkets are particularly prone to this — the lower the price point, typically the less rigorous the cold-chain handling and manufacturing standards.
Algae oil has a natural advantage here: the algae is grown in controlled, closed bioreactors, with no exposure to the oxidation risks of ocean-caught fish processing. It also typically contains its own antioxidant protection.
How Much Do You Actually Need?
This is where most supplement labels mislead people. A product may say “1000 mg fish oil” per capsule, but the EPA+DHA content — the part that matters — might only be 300 mg of that. The rest is other fatty acids and filler.
Always read the EPA+DHA content specifically, not the total oil weight. General guidance based on the research:
| Goal | Daily EPA+DHA | Notes |
|---|---|---|
| General maintenance | 500-1,000 mg | For those eating oily fish 1-2x/week |
| Cardiovascular support | 1,000-2,000 mg | Supported by most clinical evidence |
| Mood / depression support | 1,000-2,000 mg EPA | EPA appears more relevant than DHA here |
| High triglycerides | 2,000-4,000 mg | Consult a physician at this range |
| Pregnancy | 200-300 mg DHA minimum | Algae oil preferred (no contamination risk) |
What to Look for on the Label
Before buying any omega-3 supplement, check these four things:
EPA+DHA content per serving — this number, not the total oil weight, is what matters. Look for at least 500 mg combined per serving.
Form: triglyceride vs. ethyl ester — triglyceride form (rTG or natural TG) is absorbed 30-70% better than ethyl ester (EE) form. Premium products specify this.
Third-party testing certification — look for IFOS, TOTOX value, or similar independent quality certification. This verifies purity and freshness.
Expiry date and storage — omega-3 degrades over time. Check the date, store in a cool dark place, and refrigerate after opening if possible.
Food Sources First
If you eat oily fish (salmon, mackerel, sardines, herring, anchovies) two or more times per week, your EPA+DHA intake from food may already be adequate. A typical 100g portion of salmon provides around 2,000-3,000 mg of EPA+DHA — well above maintenance thresholds.
Supplementation makes most sense if you eat little or no oily fish — whether by preference, dietary restriction, or simply inconsistent intake. For vegans, supplementing with algae oil is essentially non-negotiable if omega-3 status is a priority.
The Bottom Line
Omega-3 supplementation is well-supported by research — but only if you’re getting meaningful amounts of EPA and DHA from a quality, non-oxidised source. Cheap fish oil at a supermarket checkout is not equivalent to a concentrated, certified algae or triglyceride-form fish oil. Read the label, check the EPA+DHA content specifically, and choose a product that has been third-party tested for freshness and purity.
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Every product in our supplement shop is selected on quality, bioavailability, and clinical evidence — not margins.
This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any new supplement regimen, especially if you take medication or have an existing health condition.
