Itās well known that omega-3 fatty acids are necessary for heart health, blood pressure and maintaining healthy triglyceride levels. But most of us think we are getting enough from our diets in foods like fresh fish. However, even a balanced diet may not have enough omega-3. Many adults consume oils rich in omega-6, like rapeseed oil (also called canola oil), but what they overlook is that we need a balanced ratio of omega-3 and omega-6 to be healthy.
This is where essential fatty acid supplementation can come in handy. Polyunsaturated fats from good sources, such as fish liver oil, are a great way to support your health at any stage. Explore the best supplements with high levels of EPA and DHA to meet your bodyās daily needs.
Click on the links below to jump to that section:
- Understanding Omega-3 Fatty Acids: EPA, DHA and ALA
- Should You Start Taking Omega-3 Supplements?
- Product Reviews: Top Fish Oil Supplements in Ireland
- Health Benefits of Omega-3 Supplements
- Omega-3 vs Fish Oil vs Algal Oil: Whatās the Difference?
- Frequently Asked Questions:
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Get the answers you need from the recommended intake of fish and the possible risk factors.
Understanding Omega-3 Fatty Acids: EPA, DHA and ALA
Omega-3 fatty acids are a category of poly-unsaturated fats. In fish, these are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 found in plants is ALA (alpha linolenic acid). We produce a small amount of omega-3 fatty acids, but not a sufficient amount to survive. These poly-unsaturated fats play a key role in maintaining cell membranes, nervous system function, normal heart function, cholesterol levels, eye development and brain health.
Did you know that 50-60% of the brainās weight is lipid? 35% of these fats are omega-3. DHA also accounts for 40% of the brainās total omega-3. This paints a picture of their role in cognitive function.
Our body relies more heavily on DHA and EPA and less so on ALA. However, Alpha linolenic acid is a precursor to more bioactive forms, though only a small proportion of it 5-8% is converted. Vegans and vegetarians must consume enough ALA or other sources of DHA/EPA to maintain good overall health.
Should You Start Taking Omega-3 Supplements?
Because your body doesnāt produce an adequate amount of omega-3 itself, you need to get it from your diet. Oily fish and some plant sources, such as walnuts and flaxseeds, contain omega-3, but many of us donāt consume enough. For reference, you need to eat at least 200g of salmon, sardines or mackerel per week to get enough marine omega-3. Only 6% of ALA is converted into EPA and DHA, which means that to get enough EPA and DHA from walnuts, youād need to eat 60g per day (5g of ALA).
Because your body doesnāt produce an adequate amount of omega-3 itself, you need to get it from your diet. Oily fish and some plant sources, such as walnuts and flaxseeds, contain omega-3, but many of us donāt consume enough. For reference, you need to eat at least 200g of salmon, sardines or mackerel per week to get enough marine omega-3. Only 6% of ALA is converted into EPA and DHA, which means that to get enough EPA and DHA from walnuts, youād need to eat 60g per day (5g of ALA).
Product Reviews: Top Fish Oil Supplements in Ireland
Pharma Nord BioActive Omega-3 60 Capsules
Two capsules of Pharma Nordās Bioactive Omega-3 contain 1000mg of fish oil with 370mg of EPA and 230mg of DHA. Additionally, it contains folic acid and vitamin B12, to support foetal development and cognitive function. Each soft gel capsule is easy to swallow and contains highly bioavailable free fatty acids that provide 50% better absorption.
Revive Active Omega Active 60 Capsules
Revive Active Omega 3 supplements encapsulate 1,362mg of fish oil per two capsules, which delivers a powerful 756mg of EPA and 504mg of DHA (1.2g total). The unique enteric shell breaks down in the small intestine instead of the stomach to prevent a fishy aftertaste typical of fish oil supplements.
Eskimo Brain 3.6.9 Omega Fish Oils 120s
Eskimo Brain contains more than just omega-3. This omega-3, 6, 9 supplement provides 640mg of EPA and 320mg of DHA per serving in the ideal omega 3 fatty acid ratio (2:1). This supplement also contains polyunsaturated fatty acids, CoQ10, vitamin E and vitamin D to provide comprehensive brain and well-being support. Bear in mind that a single serving is four capsules.
Minami MorEPA Original Omega-3 Fish Oils 60 Softgels
If youāre looking for the highest dose of bioactive omega-3 fatty acids ā Minami has the solution. MorEPA Original Omega-3 Fish Oils contains a generous 590mg of EPA and 130mg of DHA in one softgel (1,440mg per serving in total). It contains up to 95% omega-3 fatty acids, one of the purest and most potent on the market.
Comparing Omega 3 Supplements
Please note prices are for comparison only and may change
| Pharma Nord |
|---|
|
Total Omega-3 per serving: 600mg (2 caps) Ratio of EPA to DHA: 3:2 Price per serving: ā¬0.52 Features & benefits: Highly absorbable free fatty acids |
| Revive Active |
|
Total Omega-3 per serving: 600mg (2 caps) Ratio of EPA to DHA: 3:2 Price per serving: ā¬0.52 Features & benefits: Highly absorbable free fatty acids |
| Eskimo Brain |
|
Total Omega-3 per serving: 960mg (4 caps) Ratio of EPA to DHA: 2:1 Price per serving: ā¬1.26 Features & benefits: Contains vitamins, PUFAs and CoQ10. |
| Minami MorEPA |
|
Total Omega-3 per serving: 1,440mg (2 caps) Ratio of EPA to DHA: 7:2 Price per serving: ā¬0.60 Features & benefits: 95% omega fats. High in EPA. High strength. |
Health Benefits of Omega-3 Supplements
Omega-3 supplements are typically beneficial for individuals at higher risk of cardiovascular disease, those with high cholesterol, or those who struggle to consume enough omega-3-rich foods in their regular diet.
- Heart health: Regular omega-3 supplementation may help reduce the probability of a major cardiovascular event, reduce cholesterol and improve endothelial function (the ability for your blood vessels to constrict and dilate) in high-risk individuals.
- Brain health: Omega-3 fatty acids are important structural and functional lipids in the brain. A systematic review shows that dietary omega-3 improves memory, cognitive function, blood flow to the brain and promotes overall mental wellbeing.
- Joints, bones and inflammation: Omega-3 fatty acids have anti-inflammatory properties, and emerging research suggests that they can also promote bone and joint health. Polyunsaturated fatty acids, like omega-3s, were shown to relieve pain and improve joint function in patients with osteoarthritis. Supplementing with high concentrations of fish oil has also been shown to support bone density during ageing.
Omega-3 vs Fish Oil vs Algal Oil: Whatās the Difference?
Omega-3 fatty acids are found in both animal and plant sources, but the most potent and bioavailable forms are typically sourced from fish. Omega-3 originates from certain algae and phytoplankton, which accumulate in marine animals and move up the food chain. However, some plants produce ALA, an omega-3 that can be converted into more bioactive fatty acids: EPA and DHA.
- Omega-3 supplements usually contain fish oil, but the key ingredient can come from a variety of sources: plant or marine. Check the packaging for the source.
- Fish oil supplements: will contain bioavailable omega-3, entirely from marine sources. Salmon, krill, mackerel, and sardines are rich in omega-3 fatty acids. The downside is that these supplements tend to leave a fishy aftertaste.
- Algal oil: These are typically the most effective way for vegetarians to supplement with omega-3 because they are one of the only sources of plant-based DHA. You will want to look out for algal oil supplements if youāre avoiding fish.
Frequently Asked Questions:
Who should consider or avoid omega-3 supplements?
Omega-3 supplements are beneficial for anyone who struggles to get enough fatty fish into their typical diet. This would be approximately two portions of fish such as salmon, mackerel or sardines each week or 60g of walnuts or chia seeds. White fish doesnāt contain the same amount of EPA and DHA.
Older adults, those at risk of Alzheimerās disease or with high blood triglycerides/high blood pressure, should particularly consider increasing omega-3 consumption. If you consume lots of fatty fish and do not have any cognitive or heart-related conditions, there may not be a strong cause for you to supplement with omega-3.
How much omega-3 is recommended daily?
It is best to aim for around 1.5-3g of EPA and DHA combined daily. This can usually be achieved by taking 2 high-strength omega-3 supplements daily and regularly eating fatty fish.
How do I choose the best omega 3 supplement for my needs?
If you are not vegan, vegetarian or allergic to seafood, you may want to choose a high-concentration fish oil because they contain bioactive omega-3. However, if you want to avoid a fishy aftertaste, there are innovative supplement capsules that break down in the small intestine instead of the stomach. Algal oils and plant-based options are available to suit a variety of dietary requirements.
Are there any side effects to taking omega-3 supplements?
Itās unlikely that you will experience side effects from taking fish oil or omega-3 supplements. Some people notice bad breath, burping or digestive discomfort, but if you experience more severe symptoms like vomiting, nausea, diarrhoea or an allergic reaction, stop taking the supplement and seek medical advice.
