EFSA sets an adequate intake of 250 milligrams of EPA + DHA per day for adults; you can reach that by eating oily fish 1-2 times a week. For pregnant and breastfeeding women, EFSA advises an extra 100-200 milligrams of DHA. If you eat little or no fish, a supplement is a practical option. Always follow the recommended daily dose on the label.

Which form of omega-3 suits you?

Fish oil (capsules or liquid)

Fish oil from small fish (sardines, anchovies, mackerel) is the classic source, relatively affordable and available in many concentrations. Look at the amount of EPA + DHA per capsule (not just the total amount of fish oil) and preferably at independent laboratory testing for heavy metals.

Triglyceride form or ethyl ester form

Many fish oil supplements provide omega-3 in ethyl ester form (a concentrated form). The triglyceride form is the form in which omega-3 naturally occurs in fish. The label shows which form a product contains.

Cod liver oil

Cod liver oil is the traditional Northern European source of omega-3. Besides EPA and DHA it naturally contains vitamin A and vitamin D. Fermented cod liver oil (such as Green Pasture) is a traditionally prepared variant. Note: because of the vitamin A, pregnant women are advised not to use cod liver oil without consulting their midwife or doctor.

Algae omega-3 (vegan)

For those who eat vegan or do not want fish products: algae oil provides DHA (and, depending on the product, EPA), the original source from which fish get their omega-3. Vegan and without fishing.

Krill oil

Krill oil provides omega-3 in phospholipid form and also contains astaxanthin, a red pigment. Often more expensive per milligram of EPA + DHA than fish oil.

Omega-3 often gets extra attention in the following situations:

• People who eat little or no oily fish — if you eat oily fish less than once a week, a supplement is a practical addition. DHA contributes to the maintenance of normal brain function (with a daily intake of 250 mg of DHA).
• Vegans and vegetarians — algae oil provides DHA and, depending on the product, EPA.
• Pregnant women and breastfeeding women — maternal intake of DHA contributes to the normal brain development of the foetus and breastfed infants. The beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake of 250 mg of omega-3 fatty acids (DHA and EPA) for adults. During pregnancy, always consult your midwife or doctor.
• People who want EPA as well as DHA — some products provide a higher proportion of EPA. EPA and DHA contribute to the normal function of the heart (with a daily intake of 250 mg of EPA and DHA).

With 1-2 portions of oily fish a week you usually reach the recommended amount; if you eat little or no fish, a supplement is a targeted option. The choice between fish oil, cod liver oil, algae or krill depends on your preference. Look at the amount of EPA and DHA per daily dose and at independent quality testing.

Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.