Omega & Fish Oil
Omega-3 fish oil in capsules, softgels and liquid, plus cod liver oil and vegan algae oil. We explain what EPA and DHA per serving really mean, which forms absorb best and how to fit them into your day.Read more →
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Choosing an omega-3 supplement with enough EPA and DHA
Omega-3 fats come in three main types. EPA and DHA are the long-chain ones from oily fish such as anchovy, sardine and mackerel. ALA comes from plants like flaxseed, and your body converts only a small part of it into EPA and DHA. That is why most people who want a dependable intake choose a marine oil rather than a seed oil.
The label number that actually matters
A softgel labelled 1000 mg fish oil often delivers around 300 mg of EPA and DHA together. The rest is other fish fat. Turn the pack over, find the EPA and DHA figures per serving and add them up. That total decides how many capsules you take. EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg. A concentrate reaches that in one softgel, while a low-strength oil may need three, which is why our high-strength EPA and DHA options are grouped separately.
- EPA + DHA per serving, not the total oil weight
- Serving size: one softgel, or three
- Form: triglyceride, ethyl ester, phospholipid or algae
- Freshness: an oxidation figure or a third-party test result
Forms, and what separates them
Concentrated fish oil is sold in one of two chemical forms. Triglyceride (TG or rTG) is the form found in fish itself and is absorbed somewhat better. Ethyl ester (EE) is cheaper to produce, and taking it with a meal containing fat closes much of the gap. Cod liver oil adds vitamins A and D but carries less EPA and DHA per spoon. Algae oil delivers DHA, often with some EPA, without any fish. Liquids suit anyone who needs a higher intake without swallowing several softgels, and they sit alongside the rest of our omega-3 range.
How we choose the omega-3 we stock
We look at three things: the EPA and DHA per serving, the chemical form and whether the rest of the label makes sense. We prefer oils that state their form openly, because a brand paying for re-esterified triglyceride oil will say so. We still carry cod liver oil, since some people want the vitamin D alongside. Freshness counts as much as strength, so we ask brands for batch data on oxidation, our compliance team checks every product before it goes live, and independent labs spot-check batches. You can read how we select brands and products.
Who it suits and what to expect
Fish oil makes sense if you rarely eat oily fish. UK advice is two portions of fish a week, one of them oily, and many people fall short. Algae oil covers the same nutrients for vegans and for anyone allergic to fish. Krill oil delivers smaller amounts in a phospholipid form, which suits people who dislike large capsules more than those chasing a high dose.
Be patient with it. The level in your cells builds up gradually, so judge a product after several weeks of daily use, not after a fortnight. Two honest notes: if you take anticoagulant medicine, speak to your GP first, and if you are pregnant, avoid cod liver oil because of its vitamin A content. A purified fish oil or algae oil is the usual alternative, and both sit within our wider selection of essential fatty acids.
Frequently asked questions
What is the difference between omega-3 and fish oil?
Omega-3 is the nutrient, fish oil is one way of getting it. Fish oil is pressed from the flesh of oily fish and supplies the two long-chain omega-3 fats, EPA and DHA. Cod liver oil comes from the liver and adds vitamins A and D. Krill oil and algae oil also supply EPA and DHA, but in different amounts and forms. Plant oils such as flaxseed supply ALA instead.
How much EPA and DHA do I need each day?
The intake conditions attached to the authorised European claims give a useful benchmark. For most people a supplement providing 250 mg of EPA and DHA a day covers the general level. DHA contributes to the maintenance of normal brain function and normal vision at a daily intake of 250 mg DHA. Higher intakes only apply to specific claims.
| Claim condition | Daily EPA and DHA |
|---|---|
| Normal function of the heart | 250 mg |
| Normal blood triglyceride levels | 2 g |
| Normal blood pressure | 3 g |
| Considered safe as a supplement | up to 5 g |
Which form of omega-3 should I choose?
Start from your dose and your diet, then pick the form. If you want a high intake from one or two capsules, a triglyceride concentrate is the straightforward choice. If budget matters more, an ethyl ester oil taken with a meal containing fat is a sensible compromise.
| Form | Source | Good to know |
|---|---|---|
| Triglyceride (TG/rTG) | Concentrated fish oil | Absorbed somewhat better |
| Ethyl ester (EE) | Concentrated fish oil | Cheaper, take with fat |
| Cod liver oil | Fish liver | Adds vitamins A and D |
| Krill oil | Antarctic krill | Phospholipid form, modest dose |
| Algae oil | Marine algae | Vegan, mainly DHA |
When should I take fish oil, and how do I stop the fishy burps?
Take it with a meal that contains some fat. That improves absorption, especially for ethyl ester oils, and it reduces repeating far more than the time of day does. Morning or evening makes little difference, so pick the moment you will remember. If burps persist, an enteric-coated capsule releases the oil past the stomach. Storing the bottle in the fridge also helps, because a rancid oil tastes and repeats worse.
Is there a vegan omega-3 without fish?
Yes. Algae oil comes from the same marine algae that fish eat, so it supplies DHA directly and often some EPA. It is the only plant source that gives you the long-chain fats without conversion. Seed sources such as ground flaxseed supply ALA, which your body converts into EPA and DHA at a low rate, so they are a supplement to algae oil rather than a replacement.
Can I take cod liver oil while pregnant?
No. UK guidance is to avoid cod liver oil and other fish liver oil supplements during pregnancy, because their vitamin A content can be too high for the developing baby. A purified fish oil or an algae oil supplies EPA and DHA without that vitamin A load. Pregnant and breastfeeding women are also advised to keep oily fish to no more than two portions a week. Discuss any supplement with your midwife or GP.
Does omega-3 interact with blood thinners or surgery?
It can matter at higher intakes. Omega-3 has a mild effect on how readily blood clots, which becomes relevant above roughly 3 g of EPA and DHA a day. If you take warfarin, aspirin, clopidogrel or another anticoagulant, ask your GP or anticoagulation clinic before you start. The same applies if you have surgery booked, since clinics often ask you to pause supplements beforehand. At a standard 250 to 500 mg daily intake, this is far less of an issue.
How can I tell whether a fish oil is fresh?
Oxidation is the quality problem you cannot see on a shelf. Fish oil goes rancid on contact with air, heat and light, and a rancid oil tastes sharp and repeats badly. Look for a stated oxidation value (often called TOTOX), a third-party certificate such as IFOS, and added vitamin E, which slows the process. Practical checks: buy a size you will finish within a few months, keep the bottle closed and cool, and open a capsule if you suspect it.
