Omega-3s are essential fatty acids that play a crucial role in our health. Regular omega-3 consumption has many benefits, such as reducing inflammation, supporting cardiovascular health and maintaining optimal brain function. While omega-3 can be found in foods such as fatty fish, flax seeds and nuts, western diets are recognized as being deficient in omega-3 fatty acids while containing excessive amounts of omega-6 fatty acids. As a result, many people turn to supplements to meet their omega-3 needs. However, with so many options available on the market, choosing the right omega-3 supplement can be tricky. Here are some tips on how to sort through the options and choose a high-quality omega-3 supplement that meets your individual needs.
Types of omega-3 fatty acids
The first thing to consider is the type of omega-3 fatty acid in the supplement. The two main omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There is also alpha-linolenic acid (ALA), a short-chain fatty acid that is converted into EPA and DHA in the body. However, for some people, the conversion process is not very efficient. This is why EPA and DHA supplements are more common, since they provide better bioavailability.
Sources of omega-3 fatty acids
Omega-3 acids can be derived from various animal sources (EPA/DHA) and plant sources (ALA). Fish oils, krill (crustaceans) and seaweed are the most common supplements.
There are also many edible vegetable oils such as flax oil, walnut oil, hemp oil and camelina oil. Omega-3 fatty acids degrade quickly, and these oils don’t take long to go rancid. This is why it is best to buy them in small bottles and store them in the fridge. Virgin, cold-pressed and organic oils are recommended, if possible. Like many oils rich in essential fatty acids, avoid heating them. Instead, enjoy them raw in a salad dressing or in a smoothie to boost the nutritional value. Only camelina oil is more resistant to oxidative rancidity and is more stable when heated (smoke point of 475 degrees F). This makes it a good option for cooking. Choose a source that matches your dietary preferences, regardless of whether you follow an omnivorous, vegetarian or vegan diet.
Concentration of omega-3 supplements
Check the omega-3 concentration on the product label. It is important to know how much EPA and DHA there is per serving to determine how effective the supplement will be. EPA reduces coronary heart disease, high triglycerides, high blood pressure and inflammation, while DHA plays a crucial role in maintaining healthy brain function in adults. They are also recognized as essential for growth, central nervous system development and the vision of children during pregnancy and the first six months of life. DHA is found in breast milk and is added to some infant formulas.
Make sure that the supplement you choose contains the right combination of EPA and DHA to meet your individual needs.
Supplement format
Omega-3 fatty acid supplements are available in soft capsules and in liquid form. Choose the one that works best for you based on your preferences and your how easy the product is to swallow. Finally, keeping your supplements cool and away from the light will help keep them in the best possible condition.
Brand certification and reputation
Choose reputable and certified brands that meet high quality standards. Look for certifications such as Good Manufacturing Practices (GMP) and third-party purity labels such as IFOS (International Fish Oil Standards) for fish oil supplements.
There are several factors to consider when choosing the right omega-3 supplement, such as the type of fatty acid, the source, strength and format of the supplement, the brand’s reputation, and any dietary or medical considerations that may apply. By following these tips, you can find a high-quality omega-3 supplement that will help support your overall health.
Delphine Kubica, Naturopath and EESNQ graduate
École d’enseignement supérieur de naturopathie du Québec
The health and medical information published or presented in this article is the opinion of the author only and should not be used as a substitute for professional medical advice. Readers should use their judgment. It is their responsibility to independently verify the information provided in the article. The contents of this article are for discussion and informative purposes only and should never be used as a substitute for professional medical advice, diagnosis, or treatment. A medical professional is the only person who can evaluate your health and give you advice following a medical examination. Rachelle Béry will not be liable for any of the information presented in this article or in any associated links, nor the use or misuse of the information.
Sources and references:
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Advances in Nutrition, an international review journal. (2012)
Danielle Swanson, Robert Block, Shaker A Mousa
DOI: 10.3945/year.111.000893
3. Health benefits of docosahexaenoic acid (DHA)
Pharmacological Research, Vol. 40, No. 3, 1999. Article No. phrs.1999.0495
L A Horrocks, Y K Yeo.
DOI: 10.1006/phrs.1999.0495
4. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits
Annual Review of Food Science and Technology
Fereidoon Shahidi, Priyatharini Ambigaipalan
DOI: 10.1146/annurev-food-111317-095850
5. Good Manufacturing Practices (GMP)
6. IFOS (International Fish Oil Standards)
https://certifications.nutrasource.ca/about/how-certifications-work/ifos
https://info.nutrasource.ca/ifos-certification-for-omega-3-products
