Omega fatty acids are types of unsaturated fats that play an important role in overall health and are defined by their chemical structure. With various benefits, including contributing to heart and brain health, the right omega supplement can play an important role in maintaining overall health and long-term wellbeing.
Here, we will summarise which is the best type of omega to take in supplement form, including their benefits, and our top picks for high-quality, effective omega supplements at Meaghers Pharmacy.
Click on the links below to jump to that section:
- What Are the Benefits of Omega-3 Supplements?
- The Best Omega-3-6-9 Complex Supplements
- Expert Guide to Vegan Omega-3 Supplements
- Key Benefits & Features of Fish Oil Supplements
- Comparing Food vs Omega-3 Supplements
Explore the key advantages and our top omega-3 supplements.
Discover the benefits of combining omegas, and the best complexes at Meaghers.
Decide whether vegan omega supplements are worth it.
Find out how to choose the right fish oil supplement for your health needs.
Use the comparison table to decide which is best for you.
What Are the Benefits of Omega-3 Supplements?
As your body does not naturally 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 don’t consume enough.
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. Browse the potential health benefits below:
- Heart Health: may help reduce the risk of major cardiovascular events, lower cholesterol, and improve endothelial function in high-risk individuals.
- Brain Health: may help improve memory, cognitive function, blood flow to the brain and promote overall mental wellbeing.
- Joints, Bones & Inflammation: have anti-inflammatory properties, and may help promote bone health, relieve pain and improve joint function.
Our Top Picks for Omega-3 Supplements
At Meaghers, we understand the importance of maintaining a healthy and balanced lifestyle. Here are a few of our top recommended omega-3 supplements:
Pharma Nord BioActive Omega-3 Supplements
Key Features:
- Contains 1,000mg of fish oil (370mg EPA & 230mg DHA)
- Soft gel, easy-to-swallow capsules
- Includes folic acid and vitamin B12
Price: €15.50 (60 capsules)
Revive Active Omega Active Capsules
Key Features:
- Contains 1,362mg of omega-3 fish oils per two capsules (756mg EPA & 504mg DHA)
- Supports brain, eye, and heart health
- Easy-to-swallow capsules
- Unique plant-based enteric shell for higher bioavailability
Price: €29.95 (60 capsules)
For more information, read our expert guide to unlocking the benefits of omega-3 with premium supplements, and our top picks at Meaghers Pharmacy, here.
The Best Omega-3-6-9 Complex Supplements
Some omega fatty acids are essential and must be obtained through diet, while others are made naturally by the body. Before we explore the best omega complex supplements, let’s break down each type of omega:
- Omega-3: known for supporting the heart, brain and eyes. Omega-3 fatty acids are essential as the body cannot naturally produce them, and are found in oily fish (like salmon, sardines and mackerel), flaxseed, and algae.
- Types of Omega-3s – EPA, DHA, ALA
- Omega-6: may offer targeted benefits for skin and hormonal balance. Omega-6 fatty acids are also essential, with main sources including nuts and seeds, and vegetable and seed oils.
- Types of Omega-6s: LA, GLA
- Omega-9: non-essential and produced within the body’s cells. Omega-9 acids may help support heart health and are found in foods like olive oil, avocado oil, and nuts and nut oils.
- Types of Omega-9s: Oleic acid
A high-quality omega complex is a perfect solution to ensure these essential and non-essential fatty acids are absorbed by the body for a stabilised intake.
Our Top Pick for an Omega-3-6-9 Complex Supplement
Eskimo Brain 3.6.9 Omega Fish Oils
Key Features:
- Contains omegas-3, 6 and 9 with vitamins D and E, and Coenzyme Q10
- Comprises over 90% of omega-3 fatty acids for helping cognitive development, memory, mood, and concentration
- Made from reliable, sustainable fishing sources with a Friend of the Sea Certification
Price: €38.00 (120 capsules)
For more information, read our guide to the benefits of choosing an omega-3-6-9 complex supplement and why you should consider them.
Expert Guide to Vegan Omega-3 Supplements
Omega-3 in its truest form (EPA and DHA) is not easy to come by in a standard vegan diet, as the easiest way to consume enough of it is by eating fatty fish. Our bodies can convert plant-based alpha-linolenic acid (ALA) into DHA and EPA, but the conversion is inefficient.
However, there are many good plant sources of ALA. Adults convert ALA into DHA at about 4% and into EPA at about 6%.
Algae oil is the plant-based alternative to fish oil supplements and is the only true vegan source of essential omega-3 fatty acids. Sourcing omega-3 from natural algae is more sustainable than fish oil, and easier and cheaper to acquire.
Effective Vegan Omega Supplements
The options are more limited when it comes to vegan omega-3 supplements. However, at Meaghers Pharmacy, we stock high-strength algal oil supplements suitable for vegans:
Key Features:
- Contains high levels of DHA from algae
- Contributes to normal brain function and normal vision
- High-concentration, plant-based supplements
- One soft gel capsule a day with food
Price: €41.95 (60 capsules)
For more information, read our buyer’s guide to choosing the best vegan omega supplements, and how they compare to fish oil supplements, here.
Key Benefits & Features of Fish Oil Supplements
Fish oil supplements are derived from the tissues of oily fish and are an excellent source of omega-3 essential fatty acids, which your body needs but cannot create on its own. The two most important types of omega-3s are:
- Eicosapentaenoic acid (EPA) - known for its anti-inflammatory properties.
- Docosahexaenoic acid (DHA) - a major structural component of the brain and eye retina.
Fatty fish accumulate potent omega-3s by eating phytoplankton that produce these acids. When you take a fish oil supplement, you are getting a concentrated dose of these beneficial fats. Some of the best dietary sources of omega-3s include salmon, mackerel, sardines, and trout.
Top Fish Oil Supplements at Meaghers Pharmacy
To choose the best fish oil supplement for your needs, make sure to look out for the type of fish used (such as wild-caught sardines and anchovies), whether these are sustainably sourced, the brand’s transparency, and the total fish count (amount of EPA and DHA).
Here are some more of our recommended fish oil supplements:
AYA Omega-3 Fish Oil Concentrate
Key Features:
- EPA & DHA per capsule: 180mg EPA and 120mg DHA from 1000mg fish oil concentrate
- Recommended for post-menopausal women and the elderly
Price: €13.95 (60 tablets)
Key Features:
- EPA & DHA: 444mg of EPA and 136mg of DHA (640mg total omega-3 fatty acids)
- Highly concentrated omega-3 supplement combined with vitamin C
- Includes curcumin and vitamin C to support joint flexibility and collagen formation
Price: €60.95 (60 capsules)
For the best advice, read our guide to the top fish oil supplements, comparing their benefits and key features, and how to choose the right supplement for your needs.
Comparing Food vs Omega-3 Supplements
As the body cannot naturally produce them, omega-3 fatty acids are essential fats that must be obtained through diet. Two of the most popular solutions for this is by consuming fatty fish or through omega-3 supplements.
The primary food source for omega-3 is fatty fish, which obtain these essential nutrients by eating phytoplankton. These are packed with EPA and DHA, playing an incredible role in promoting heart health.
Popular varieties of fatty fish rich in omega-3s include:
- Salmon: 2,000–2,500 mg
- Mackerel: 4,000–5,000 mg
- Sardines: 1,500–2,200 mg
- Anchovies: 1,500–2,000 mg
- Herring: 2,000–2,400 mg
On the other hand, fish oil supplements offer a convenient and reliable way to increase your intake of essential fatty acids, offering concentrated doses of EPA and DHA.
Compare food sources vs omega-3 supplements with the table below:
| Factor | Whole Foods (e.g. fatty fish, flaxseeds) | Supplements |
|---|---|---|
| Nutrient density | High (protein, selenium, vitamin D) | Isolated omega-3 |
| Bioavailability | Naturally integrated | Depends on formulation |
| Convenience | Requires meal prep | Easy-to-swallow capsules |
| Cost | Variable | Often cheaper per mg |
| Sustainability | Depends on sourcing | Depends on the brand |
Ultimately, your individual needs and circumstances may dictate the best approach to omega-3 intake. Consider taking the following when:
- Whole Food Sources: if you regularly eat oily fish or plant-based sources and want broader nutritional benefits beyond omega-3s, such as protein, vitamins and minerals.
- Omega-3 Supplements: if your diet lacks reliable sources, you have clinical needs (e.g. raised triglyceride levels) or want a convenient, consistent daily dose of EPA and DHA.
For more information, read our expert guide to food vs omega-3 supplements, comparing their main sources, benefits, and our top recommendations at Meaghers Pharmacy.
