Long-chain fats found in oily fish.
Why it’s used: EPA and DHA contribute to the normal function of the heart; DHA contributes to normal brain function and vision (from 250 mg daily).
Omega-3s are a family of polyunsaturated fats. The two long-chain forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are built into the membranes of cells throughout the body, with DHA particularly concentrated in the brain and the retina of the eye. The body can make only small amounts of them from the plant omega-3 ALA, so diet matters.
Oily fish is by far the richest food source, including salmon, mackerel, sardines, herring, trout and pilchards. The NHS advises at least two portions of fish a week, one of them oily. Supplements are made from fish oil, krill oil or algal oil, which is the original source fish get their omega-3 from and is suitable for vegetarians and vegans.
On labels, check the amounts of EPA and DHA themselves, not just the total oil, as concentrations vary a lot. EPA and DHA contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function and normal vision. Omega-3 oils come as softgels and liquids, and taking them with a meal helps absorption.
2 findings behind this ingredient. Hover a card for the detail and the source.
40 trials with 135,267 participants were pooled. Supplementation reduced heart attack risk by 13% and coronary events by 10%, with effects increasing with dose.
176 healthy adults aged 18-45 with low DHA intake took 1.16 g DHA/day or placebo for 6 months. Memory reaction times improved; effects differed by sex.
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The NHS advises at least two portions of fish a week, including one of oily fish, with a portion about 140 g. If you are pregnant, breastfeeding or planning a pregnancy, have no more than two portions of oily fish a week because of possible pollutants.
Algal oil provides DHA, and often EPA, from the same microalgae fish get their omega-3 from. It is suitable for vegetarians and vegans. What matters most is the amount of EPA and DHA per serving, so compare labels rather than the source.
The NHS advises avoiding cod liver oil and other fish liver oil supplements in pregnancy because they contain vitamin A (retinol), which can harm an unborn baby in large amounts. A plain fish oil or algal oil supplement does not carry this concern.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Omega-3 Supplements: Are They Worth It?
Dr Tracey Marks, MD, board-certified psychiatrist · Dr. Tracey Marks on YouTube
Don't Take Omega-3s Until You Know This
Dr Leonid Kim, MD · Leonid Kim MD on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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