Which omega-3 is right for you?

What is omega-3?

Omega-3s are polyunsaturated fatty acids with the first double bond at the third carbon position. The three main types are ALA (from plant sources), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid), both from fish and algae. Omega-3 is essential: the body cannot produce enough of it on its own.

The omega-3 fatty acid family consists of three main players. ALA (alpha-linolenic acid) is found in flaxseed, chia seeds, and walnuts and is the only type formally classified as "essential." The body can convert ALA into EPA and DHA, but this conversion process is limited – on average, only 5-10% of ingested ALA becomes EPA, and even less reaches DHA. Therefore, a direct source of EPA and DHA is practically most effective for most people.

EPA and DHA are found in significant quantities only in fatty fish (salmon, mackerel, herring, sardines, anchovies), in algae (the original source – fish get their EPA/DHA from their food), and in krill. For those who eat little fatty fish, a supplement provides a direct and controlled supplement. At Plenthera, you'll find both marine options (fish oil and krill) and plant-based (algal oil). Also, check out our vitamin D category – fatty fish is a natural source of it, and the two combine well in cod liver oil products.

In a modern Western diet, the omega-6 : omega-3 ratio is often 15-20:1, while research suggests an optimum around 4:1 or lower. Omega-6 itself is not bad – it's essential – but the ratio gets skewed due to the high use of sunflower oil, soybean oil, and processed foods. An omega-3 supplement helps to restore this balance somewhat, in addition to adjustments in the general diet.

Omega-3 and EFSA – what is scientifically recognised?

Omega-3 is among the nutrients with the most recognised EFSA claims. The following formulations are included in EU Regulation 432/2012 and may be used literally – provided the threshold is met:

"DHA and EPA contribute to the normal function of the heart." (250 mg/day)

"DHA contributes to the maintenance of normal brain function." (250 mg/day)

"DHA contributes to the maintenance of normal vision." (250 mg/day)

"Maternal intake of DHA contributes to the normal brain development of the foetus and breastfed infants." (200 mg DHA/day in addition to the usual 250 mg EPA+DHA)

"Maternal intake of DHA contributes to the normal development of the eyes of the foetus and breastfed infants." (200 mg DHA/day)

"DHA intake contributes to the normal development of the eyes of infants up to 12 months." (100 mg DHA/day)

"ALA contributes to the maintenance of normal blood cholesterol levels." (2 g ALA/day)

Thresholds as mentioned above are crucial: a product must actually deliver the stated amount at a reasonable daily dose. Our omega-3 products meet these thresholds – always check the label of the specific product for the exact EPA/DHA content per serving.

Quality and purity – TOTOX, IFOS, and heavy metals

Omega-3 is susceptible to oxidation. An oxidised oil tastes fishy, rancid, and does not provide the health benefits you expect. Therefore, quality is extra important here. Two measurement values to look out for:

TOTOX (Total Oxidation Value): A combination of peroxide and anisidine values, which together indicate the oxidation status. The international standard (GOED) is a TOTOX below 26. Lower is better.

IFOS certification: International Fish Oil Standards – an independent testing lab that assesses fish oil products for purity, oxidation, and heavy metals. An IFOS 5-star rating is the highest qualification.

At Plenthera, we work exclusively with brands that publicly publish these tests. Nordic Naturals – the core brand in our category – has been known for years for its rigorous purity standards and low TOTOX values.

The omega-3 forms at Plenthera

Fish oil (rTG, ethyl ester)

The classic form — concentrated omega-3 from small fatty fish. Available in natural triglyceride form (rTG, highest absorption) or ethyl ester (EE, high concentration). Often chosen for general support due to the balance between EPA and DHA.

Cod liver oil

Oil from cod liver — a traditional source that naturally contains vitamin A and D in addition to EPA and DHA. Particularly popular in winter, when vitamin D supplementation is desired. Flavour variants such as lemon soften the typical fishy taste.

Krill oil

Oil from krill (small shrimp-like crustaceans from Antarctic waters). Here, omega-3s are bound to phospholipids instead of triglycerides — which many consider beneficial for absorption. Naturally contains astaxanthin, a red antioxidant.

Algal oil (vegan)

EPA and DHA directly from microalgae — the original source in the food chain. Completely plant-based, without fishy taste or risk of heavy metals via fish. The ideal choice for vegans and pescatarians.

ALA (flaxseed oil, chia oil)

Plant-based omega-3 from seeds. For those following a plant-based route, this is the foundation. Keep in mind that the conversion to EPA/DHA is limited — for targeted EPA/DHA intake, algal oil is more effective.

How to use omega-3?

Simple basic approach for omega-3:

1. Determine your goal: general support (fish oil/algal oil), pregnancy (extra DHA), cholesterol (ALA), joints (higher dose fish oil).
2. Aim for at least 250 mg EPA+DHA per day — for specific goals up to 1000 mg.
3. Take omega-3 with a meal that contains some fat — that increases absorption.
4. Divide higher dosages over two moments (morning + evening).
5. Store the bottle in a cool, dark place — omega-3 oxidizes in light and heat.
6. For vegans: choose algal oil. For pregnant women: extra DHA, preferably algal oil or controlled fish oil.

Myths and misconceptions about omega-3

Myth 1: "Fish oil always smells and tastes fishy."

Good quality fish oil barely tastes fishy. A strong fishy taste or smell indicates oxidation — the oil is past its expiry date or was not stored properly. Always smell after opening: a fresh oil has a mild sea aroma, not rancid.

Myth 2: "Plant-based omega-3 (flaxseed) is just as good as fish oil."

Not entirely. Flaxseed provides ALA, which the body only converts to EPA to a limited extent (5-10%) and even less to DHA. For those who specifically want to supplement EPA/DHA, algal oil is the plant-based option that directly provides EPA and DHA.

Myth 3: "The more omega-3, the better."

EFSA sets an upper limit of 5 g EPA+DHA per day for long-term intake. Above that limit, for example, prolonged clotting time can occur. Common dosages (500-2000 mg) are well within the safe range.

Myth 4: "Krill oil is always better than fish oil."

Krill oil has the unique selling point that the omega-3s are bound to phospholipids, which many consider to be absorption-friendly. However, per serving, krill oil often provides less absolute EPA+DHA than a concentrated fish oil. Which is "better" depends on your goal and dosage.

Combining omega-3 with other supplements

Omega-3 works synergistically with various other nutrients. Popular combinations include:

• Vitamin D: naturally present in fatty fish and cod liver oil. For those who choose cod liver oil, you get two in one — check out our vitamin D category for separate supplementation.
• Vitamin E: an antioxidant that inhibits the oxidation of omega-3 — often added to quality fish oil supplements.
• Cacao and magnesium: for those who take the EFSA claim about blood flow elasticity seriously, cacao + omega-3 form a logical duo.
• Turmeric: a popular combination for those focusing on joints or inflammation modulation.
• Multivitamin: a prenatal multi with DHA covers many basics at once — useful during pregnancy.

Frequently Asked Questions

What is omega-3?

Omega-3s are polyunsaturated fatty acids. The three main types are ALA, EPA, and DHA. Omega-3 is essential – the body cannot produce enough of it on its own.

What is the difference between EPA and DHA?

EPA (eicosapentaenoic acid) has 20 carbon atoms, DHA (docosahexaenoic acid) has 22. Both are found in fish and algae. EFSA recognizes claims for heart function for both together; for DHA specifically for brain function and vision.

How much omega-3 per day?

For EFSA claims, 250 mg EPA+DHA per day is the threshold. Many supplements provide 500-1000 mg per day. The EFSA upper limit is 5 g/day for long-term use.

What is better: fish oil or algal oil?

Fish oil has the longest clinical history. Algal oil provides the same EPA and DHA but is plant-based. For effectiveness, they are comparable – choose based on diet and preference.

Is krill oil better than fish oil?

Krill oil has phospholipid binding (possibly better absorption) and astaxanthin as an antioxidant. Per serving, krill oil often provides less absolute EPA+DHA than concentrated fish oil. Which is better depends on your dosage and goal.

Which omega-3 for pregnancy?

During pregnancy, an additional 200 mg DHA per day applies (in addition to 250 mg EPA+DHA). Algal oil or a controlled fish oil is safe. Avoid cod liver oil during pregnancy due to its vitamin A content.

Which omega-3 for children?

For infants, 100 mg DHA per day applies. For older children, often 250 mg EPA+DHA. Our children's lines (Nordic Naturals Children's) are tailored to this.

When to take omega-3?

With a meal containing some fat for optimal absorption. The time of day matters less. Divide higher dosages over two moments.

Does omega-3 help the heart?

EFSA recognizes that DHA and EPA together contribute to the normal functioning of the heart, at a minimum of 250 mg per day.

What is the TOTOX value?

TOTOX (Total Oxidation Value) is a measure of the oxidation status of the oil. The international standard is a TOTOX below 26. Lower is better – it indicates a fresh, well-stored oil.

Sources

• EFSA Regulation (EU) 432/2012 — omega-3 claims (DHA, EPA, ALA).
• EFSA NDA Panel — Scientific Opinion on Tolerable Upper Intake Level of EPA, DHA and DPA (2012).
• Global Organization for EPA and DHA Omega-3s (GOED) — Voluntary Monograph on EPA/DHA quality (TOTOX standard).
• IFOS (International Fish Oil Standards) — testing program for fish oil purity.