Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in September 2026. Last updated: 23 September 2026.

Omega 3 and omega 6 are essential fatty acids: the body cannot make them itself. Omega 9 (oleic acid) is not essential, because the body produces it itself. The Western diet usually contains more than enough omega 6 and relatively little omega 3 — which is why this collection focuses mainly on omega 3 from algae oil, fish oil and fermented liver oil.

On this page: The difference between omega 3, 6 and 9 · Our omega products · How do I choose a good omega 3 supplement? · Frequently asked questions · Combine with · Sources

The difference between omega 3, 6 and 9

Omega 3 (EPA, DHA, ALA)

EPA and DHA come from fish and algae. Fish take them up via algae in their food chain. For EPA and DHA, the following health claims, among others, are authorised:

• "EPA and DHA contribute to the normal function of the heart" — with a daily intake of 250 mg EPA and DHA.
• "DHA contributes to the maintenance of normal brain function" and "DHA contributes to the maintenance of normal vision" — with a daily intake of 250 mg DHA.

ALA (alpha-linolenic acid) is the plant-based variant from linseed, chia seed and walnuts. "ALA contributes to the maintenance of normal blood cholesterol levels." The body converts only a few per cent of ALA into EPA and DHA.

Omega 6 (linoleic acid)

Linoleic acid is essential and is abundant in the modern diet (sunflower, soya and corn oil, nuts and seeds). Supplementation is rarely needed. Gamma-linolenic acid (GLA) from evening primrose or borage oil is a specific omega 6 fatty acid available as a supplement; we do not currently stock it. Black seed oil consists of more than half linoleic acid.

Omega 9 (oleic acid)

A monounsaturated fatty acid in olive oil, avocado and almonds. Not essential — the body makes it itself. Part of the Mediterranean diet. We do not stock separate omega 9 supplements.

Our omega products

Algae oil (vegan)

• Plantforce Vegan Omega-3 Algenolie — from the Danish brand Plantforce: 2 softgels provide 600 mg omega 3, of which 140 mg EPA and 420 mg DHA. 120 softgels, also as a value pack 4×120 (3+1 free). See Plantforce Omega 3.
• Nordic Naturals Algae Omega — 715 mg omega 3 from algae oil per 2 softgels, 120 softgels.

Fish Oil

• Nordic Naturals — EPA (1,210 mg), EPA Xtra (1,640 mg omega 3), Ultimate Omega-D3 Sport (with vitamin D3) and Children's DHA with strawberry flavour (liquid, 119 ml and 473 ml).
• Vitals Ultra Pure EPA/DHA 1000 mg — 60 softgels.

Fermented liver oil (Green Pasture)

• Fermented Cod Liver Oil — 120 capsules or liquid (unflavoured, orange, cinnamon), also as a value pack.
• Fermented Skate Liver Oil — 120 capsules or liquid with orange.
• Cod Liver Oil & Concentrated Butter Oil — 120 capsules or as a gel (unflavoured, chocolate, cinnamon), also as a value pack.
• Concentrated Butter Oil — not a source of omega 3, but a concentrated butter oil traditionally used together with cod liver oil.

Cod liver oil naturally contains vitamin A and D. Take your total vitamin A intake into account, especially during pregnancy. You can find more about these products under Green Pasture.

More categories

• Omega 3 — all EPA/DHA supplements
• Fish Oil — classic fish oil supplements
• Algae Oil — vegan alternative to fish oil
• Black seed oil — rich in linoleic acid and thymoquinone
• Skin oil — plant oils for the skin

How do I choose a good omega 3 supplement?

Look at (1) the EPA and DHA content per daily dose — for the heart claim, 250 mg EPA and DHA per day is the minimum; (2) freshness — a fresh oil tastes mild, a rancid oil tastes strongly of fish; (3) purity — independent tests for heavy metals and oxidation (for example IFOS); (4) the form — the triglyceride form is absorbed slightly better than the ethyl ester; (5) the source — algae oil for vegans, fish oil or liver oil for those who are not.

Frequently asked questions

Do I really need omega 3 supplementation?

The Health Council of the Netherlands advises eating fish once a week, preferably oily fish. For those who do not manage that — and for vegans — a fish or algae oil supplement is a reasonable addition.

Fish oil or algae oil?

Algae oil is vegan and comes from the original source of EPA and DHA. Fish oil is often cheaper. Both provide EPA and DHA; compare the content per daily dose.

How much omega 3 per day?

The heart claim applies from 250 mg EPA and DHA per day. EFSA assessed a supplemental intake of up to 5 g EPA and DHA per day as safe for adults. With higher doses or if you use blood thinners, consult your doctor.

What is the omega 3 / omega 6 ratio?

In the Western diet that ratio is often 1:10 or higher; in earlier diets it was much lower. Researchers debate how important the ratio itself is. Most dietary guidelines mainly focus on sufficient omega 3.

Is ALA (from linseed or chia) as good as EPA/DHA?

No. The body converts only a few per cent of ALA into EPA and DHA. Those who want EPA and DHA are best off taking them directly.

What is fermented cod liver oil?

Cod liver oil obtained from the liver by fermentation according to a traditional process, rather than with heat. Green Pasture is a well-known producer. Besides omega 3, cod liver oil also provides vitamin A and D.

What does black seed oil do?

Black seed oil (Nigella sativa) contains a lot of linoleic acid and thymoquinone. It is used traditionally and is being researched scientifically.

Combine with other categories

• Heart & Blood Vessels — EPA and DHA contribute to the normal function of the heart
• Brain & Focus — DHA contributes to the maintenance of normal brain function
• Beautiful Skin from Within — omega 3 as part of a beauty stack
• Sport & Recovery — omega 3 in a sports routine, for example with vitamin D3
• Vitamins & Supplements — for the wider framework

Sources & references

• Regulation (EU) 432/2012 — claims for EPA, DHA and ALA
• EFSA NDA Panel (2012) — Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA
• Gezondheidsraad (Health Council of the Netherlands) (2015) — Dutch dietary guidelines (fish once a week)
• Calder PC (2017) — Omega-3 fatty acids and inflammatory processes: from molecules to man (Biochem Soc Trans)
• Brenna JT et al. (2009) — alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans (Prostaglandins Leukot Essent Fatty Acids)

Disclaimer: This text is for informational purposes only and does not replace medical advice. Omega fatty acids are food supplements, not medicines. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.