Omega & Fish Oil

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.