Omega-3: Why Fish Oil Is One of The Most Important Supplements

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Omega-3 fatty acids, often spotlighted in nutrition circles and health discussions, are essential fats that the human body can’t produce on its own. As cornerstones of optimal health, these powerful compounds have been the subject of extensive research, revealing their vast benefits for the heart, brain, joints, and beyond. As the demand for holistic health and natural solutions grows, understanding the significance of Omega-3s becomes more vital than ever for the average person.

If Omega-3 supplements are right for you, this article will show you the best place to order Omega-3 online. This article delves deep into the world of Omega-3s, shedding light on their sources, benefits, and the pivotal role they play in promoting a healthier, more vibrant life.

Health Benefits of Fish Oil: Why Is Omega-3 So Important?

Omega-3 fatty acid intake is important for various reasons, as these essential nutrients play crucial roles in maintaining overall health and preventing various diseases. Here are some key reasons why omega-3 intake is important:

  • Brain function and development: DHA is an essential component of cell membranes in the brain, and its adequate intake is crucial for brain development in fetuses and infants. Omega-3 fatty acids are also associated with improved cognitive function, memory, and mood in adults, and may help reduce the risk of cognitive decline in older individuals. [PMID: 37028557]
    • Mild Cognitive Impairment: Supplementation with docosahexaenoic acid (DHA) in randomized controlled trials (RCTs) in those with mild cognitive impairment showed benefit on cognitive decline. Researchers theorized that the downstream product of DHA, neuroprotectin D1, could be involved in beneficial effects. [PMID: 36637075]
  • Cardiovascular health: Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve cardiovascular health by reducing inflammation, lowering blood pressure [PMID: 12172309], and decreasing the risk of blood clots. They also help reduce triglyceride levels and can increase HDL (good) cholesterol levels, contributing to a healthier lipid profile.
  • Mental health: Research suggests that omega-3 fatty acids may play a role in promoting mental health by reducing symptoms of depression, anxiety, and other mental disorders. Some studies have also found a correlation between low omega-3 levels and an increased risk of developing psychiatric disorders.
    • Anxiety & Stress: “Case-controlled studies have shown low peripheral omega-3 levels in patients with anxiety disorders.27,28,29,30,31” [PMC6324500]
    • PTSD Resillience: A cohort study found that high serum EPA levels were associated with protection against posttraumatic stress disorder.32 ” [PMC6324500]
  • Pregnancy and child development: Adequate omega-3 intake during pregnancy and breastfeeding is crucial for the healthy development of the baby’s brain, eyes, and nervous system. Omega-3 fatty acids may also reduce the risk of preterm birth and promote a healthy birth weight.
  • Anti-inflammatory effects: Omega-3 fatty acids, especially EPA, possess anti-inflammatory properties, which can help alleviate chronic inflammation associated with various conditions such as arthritis, inflammatory bowel disease, and asthma.
  • Eye health: DHA is a vital component of the retina, and its adequate intake is essential for maintaining optimal eye health and vision. Omega-3 fatty acids may also help reduce the risk of age-related macular degeneration, a leading cause of vision loss in older individuals.
  • Non-Alcoholic Fatty Liver Disease (NAFLD): Omega-3 supplementation significantly reduces liver fat, improves blood lipid levels, and can help with obesity, all of which are beneficial for treating Non-alcoholic fatty liver disease (NAFLD).[PMC7551292]
  • Blood Pressure: Taking EPA+DHA can lower both the systolic (top) and diastolic (bottom) blood pressure numbers. This effect is especially strong in people who already have high blood pressure, but it can also help people with normal blood pressure.
  • Neuropathic Pain: In one study, high doses (2400 – 7200 mg) of omega-3 fatty acids can significantly reduce neuropathic pain and improve function, with no serious side effects reported. [PMID: 20090445] Another study found that Omega 3 could be used along with medications to improve pain relief. [Source]
  • Bone Health: These essential fats help regulate the balance of minerals in your bones and the surrounding tissue. Some research even suggests that omega-3s can enhance the effectiveness of bone-building cells, giving you an extra layer of support against conditions like osteoporosis. [PMID: 32548903]

To ensure adequate omega-3 intake, it is essential to consume a balanced diet that includes a variety of omega-3-rich foods, such as fatty fish, nuts, and seeds. For individuals with dietary restrictions or specific health conditions that may limit their omega-3 intake, supplementation may be recommended after consulting a healthcare professional or registered dietitian.

Types of Omega-3 Fatty Acids: Which Ones Are Most Important?

Omega-3 fatty acids are essential nutrients for human health and play important roles in various bodily functions, including supporting brain function, cardiovascular health, and reducing inflammation. There are three main types of omega-3 fatty acids that are important for human health:

  • Docosahexaenoic acid (DHA): DHA is another long-chain omega-3 fatty acid found predominantly in fatty fish and fish oil supplements. It is a critical component of cell membranes, particularly in the brain and retina, and plays essential roles in brain development, cognitive function, and eye health.
  • Eicosapentaenoic acid (EPA): EPA is a long-chain omega-3 fatty acid, primarily found in fatty fish like salmon, mackerel, herring, anchovies, and sardines. It is also found in fish oil supplements. EPA is known for its anti-inflammatory properties and plays a role in maintaining cardiovascular health.
  • Alpha-linolenic acid (ALA): ALA is an essential fatty acid, meaning it cannot be produced by the human body and must be obtained through diet. It is found primarily in plant-based sources such as flaxseeds, chia seeds, walnuts, and some vegetable oils (e.g., canola and soybean oil). ALA can be converted into EPA and DHA within the body, but the conversion rate is generally low and varies among individuals.

The Best Food Sources For Omega-3

Fish Oil

Fish oil is obtained from various fish types and contains two essential omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The advantages of fish oil are primarily attributed to its omega-3 fatty acid content, which is abundant in certain fish species like salmon, tuna, mackerel, and herring. Omega-3 fatty acids are crucial for reducing inflammation and pain, as well as inhibiting blood clotting, functions that the body cannot carry out on its own.

Some fish oil products are approved by the FDA as prescription medications to lower triglyceride levels, whereas others are available as supplements. However, fish oil supplements do not contain the same amount of fish oil as prescription drugs and cannot replace them. Although fish oil supplements are sometimes used for heart and mental health, most of these applications lack solid scientific evidence.

Here is the updated table of food sources containing EPA and DHA per 100 grams (3.5 ounces) of cooked fish.

Food SourceEPA (mg)DHA (mg)
Salmon300-7001000-1700
Mackerel400-1000500-1500
Herring500-1100800-1300
Sardines450-1000800-1100
Anchovies750-13001200-2100
Halibut200-500300-1000
Cod (Atlantic)100-300100-400

Tuna is also very high in these fatty acids, however, it comes with the risk of mercury contamination, therefore is not considered safe to eat on a regular basis.

Is Krill Oil a Good Source of Omega-3?

Krill oil is a valuable source of omega-3 fatty acids, specifically EPA and DHA, derived from small crustaceans called krill. These crustaceans are a primary food source for many marine animals, including whales, seals, and penguins. Krill oil has gained popularity as an alternative to fish oil, with some potential benefits and differences.

  • Omega-3 fatty acids: Krill oil contains EPA and DHA, which are essential for maintaining overall health and preventing various diseases, including supporting brain function, cardiovascular health, and reducing inflammation. While krill oil generally contains lower amounts of EPA and DHA compared to fish oil, the omega-3 fatty acids in krill oil are in a phospholipid form, which may be more easily absorbed by the body.
  • Astaxanthin: Krill oil contains astaxanthin, a powerful antioxidant belonging to the carotenoid family. Astaxanthin is responsible for the reddish color of krill oil and has been shown to have numerous health benefits, including reducing oxidative stress, supporting eye health, and providing anti-inflammatory effects. The presence of astaxanthin in krill oil distinguishes it from fish oil, which typically does not contain significant amounts of this antioxidant.
  • Sustainability: Krill are an abundant species, and harvesting them has less of an environmental impact compared to some overfished fish species. However, it is essential to choose krill oil supplements from sustainable sources, as excessive krill harvesting may disrupt the marine ecosystem. Look for products certified by organizations like the Marine Stewardship Council (MSC) to ensure sustainable practices.
  • Purity: Krill oil is less likely to contain environmental contaminants like mercury, dioxins, or polychlorinated biphenyls (PCBs) compared to fish oil, as krill are lower on the food chain and have a shorter lifespan.
  • Taste and odor: Krill oil generally has a less noticeable fishy taste and odor compared to fish oil, making it a more palatable option for some individuals.

However, it’s worth noting that krill oil supplements are often more expensive than fish oil supplements. Additionally, individuals with shellfish allergies should avoid krill oil or consult a healthcare professional before taking it.

In summary, krill oil is a viable source of omega-3 fatty acids, with the added benefit of containing astaxanthin, a potent antioxidant. When choosing a krill oil supplement, consider factors such as sustainability, purity, and cost, and consult a healthcare professional or registered dietitian for personalized recommendations.

Is Algal Oil a Good Source of Omega-3?

Algal oil, derived from microalgae, has emerged as an alternative omega-3 source to fish and krill oil. It provides numerous advantages, particularly for vegetarians, vegans, and those with fish allergies. Here are some of the benefits of algal oil as an omega-3 source:

  • Plant-based and eco-friendly: Algal oil is a sustainable and environmentally friendly source of omega-3 fatty acids. It’s suitable for vegetarians and vegans, as it does not involve the harvesting of fish or krill. As microalgae are the primary producers of EPA and DHA in the marine food chain, using algal oil helps to reduce the pressure on overfished fish stocks.
  • Purity: Algal oil is less likely to contain environmental contaminants like mercury, dioxins, or polychlorinated biphenyls (PCBs) compared to fish and krill oil, as microalgae are at the bottom of the food chain. This makes algal oil a purer source of omega-3 fatty acids.
  • Allergen-free: Algal oil is an ideal choice for individuals with fish or shellfish allergies, as it does not contain any fish-derived ingredients.
  • EPA and DHA content: Algal oil typically contains a higher proportion of DHA compared to EPA. The specific ratio of EPA to DHA depends on the microalgal strain and the processing methods used. Some algal oil supplements are high in DHA with little to no EPA, while others contain both EPA and DHA in varying ratios. DHA is essential for brain development, cognitive function, and eye health, making algal oil an excellent source of this vital nutrient. However, if you’re looking for a higher EPA content, it’s essential to check the supplement’s label to ensure it meets your requirements.
  • Taste and odor: Algal oil is generally free from the fishy taste and odor associated with fish and krill oil, making it more palatable for some individuals.

One downside to consider is that algal oil supplements are often more expensive than fish oil supplements. However, the advantages of sustainability, purity, and suitability for various dietary needs make it a good option for those seeking a plant-based source of omega-3 fatty acids.

How Do Plant Sources of Omega-3 Compare?

When thinking about plant sources of Omega-3, it is important to keep in mind that the Omega-3 that is most important in your body is DHA. While plant sources of Omega-3 have lots of ALA, our bodies can only convert a tiny percentage to DHA with an estimated conversion rate of 0.5-5%.

Food SourceALA Content (mg per serving)Average Potential DHA Range (mg)
Flaxseed or Chia Seed Oil (1 tbsp)8000210
Walnuts (1 oz)2,50060
Flaxseeds or Chia seeds (1 tbsp)2,60060
There is a large individual variability in conversion rates among individuals and the table is focused conveying the general sense of the magnitude of the conversion of ALA to DHA rather than on the technical accuracy of the numbers.

Implications for Vegans and Vegetarians:

What’s The Right Dosage for Omega-3?

Health OutcomeEPA + DHA Dose Range (mg per day)
Cardiovascular disease500-1,000 [PMCID:PMC8413259]
Blood pressure2,000-3,000 [PMID:22591893]
Cognition500-2,000 [PMC9641984]
Depression1,000-2,000 [PMC6087692]

Safety Information on Omega-3

Is Fish Oil Safe?

Multiple rigorous studies and extensive research have shown that, when taken as recommended, fish oil supplements are safe for most people. Many health professionals recommend them to support cardiovascular health, brain function, and anti-inflammatory properties.

Medication Interactions with Fish Oil

Fish oil, which contains omega-3 fatty acids, may interact with certain medications. It is essential to consult a healthcare professional before starting fish oil supplementation if you are taking any medications. Some medications that may interact with fish oil include:

  • Anticoagulants and antiplatelet drugs: Fish oil has blood-thinning properties which may increase the risk of bleeding when taken with anticoagulant or antiplatelet medications. Examples of such medications include warfarin (Coumadin), clopidogrel (Plavix), aspirin, and other nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen. It’s important to discuss the addition of fish oil with your prescribing physician.
  • Blood pressure medications: Omega-3 fatty acids in fish oil can lower blood pressure. When taken alongside blood pressure medications, fish oil may cause blood pressure to drop too low. Some common blood pressure medications include angiotensin-converting enzyme (ACE) inhibitors, angiotensin II receptor blockers (ARBs), beta-blockers, and calcium channel blockers.
  • Oral diabetes medications or insulin: Fish oil may lower blood sugar levels, and when taken with diabetes medications, it may cause blood sugar to drop too low (hypoglycemia). Consult a healthcare professional if you are taking medications like metformin, sulfonylureas, meglitinides, or insulin.
  • Contraceptive drugs and hormone replacement therapy: Some studies suggest that fish oil may reduce the effectiveness of contraceptive drugs or hormone replacement therapy. However, more research is needed to confirm these findings. Consult your healthcare professional if you are taking hormonal contraceptives or hormone replacement therapy.
  • Immunosuppressant medications: Fish oil may stimulate the immune system and could potentially counteract the effects of immunosuppressant medications, which are used to reduce immune system activity in individuals with autoimmune conditions or organ transplant recipients. Examples of such medications include cyclosporine, azathioprine, and prednisone.

This list is not exhaustive, and other medications may interact with fish oil. Always consult a healthcare professional before starting fish oil supplementation, especially if you are taking any medications or have pre-existing health conditions.

Supplements that Interact with Fish Oil

  • Other omega-3 supplements: Taking fish oil in combination with other omega-3 supplements, such as flaxseed oil or algal oil, or cod liver oil may lead to excessive intake of omega-3 fatty acids. Consult a registered dietitian or healthcare professional for personalized recommendations.
  • Supplements with blood-thinning properties: These include Ginkgo biloba, garlic, ginger, fish oil (omega-3 fatty acids), vitamin E, dong quai (Angelica sinensis), feverfew (Tanacetum parthenium), turmeric (Curcuma longa), willow bark (Salix spp.), danshen (Salvia miltiorrhiza), papain (papaya enzyme), bromelain (enzyme found in pineapple), horse chestnut (Aesculus hippocastanum), sweet clover (Melilotus officinalis).
  • Vitamin E: Fish oil can increase the risk of bleeding when taken with vitamin E, as both have blood-thinning properties. If you are taking both supplements, it is essential to consult a healthcare professional to determine the appropriate dosages.

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ProOmega Lemon

ProOmega® provides exceptionally high levels of the omega-3 fats EPA and DHA. It is ideal for people wanting high-intensity, therapeutic support in a smaller serving. Our most popular concentrate, ProOmega has been shown by original research to support healthy glucose levels, healthy lipid levels in professional athletes, bronchial health, and the body’s ability to respond to stress in a healthy way.*

  • Supports joint and heart health*
  • Double-strength EPA+DHA for increased omega-3 benefits in fewer soft gels

Amount Per 2 Softgel Serving
EPA … 650mg (Eicosapentaenoic Acid)
DHA … 450mg (Docosahexaenoic Acid)
Other Omega-3s … 180mg


Algae Omega

  • 100% vegetarian, suitable for vegans
  • Made from microalgae, the original source of marine omega-3
  • Supports normal vision, heart health, positive mood, and immunity*
  • Sustainably sourced, Non-GMO and hexane free

Nordic Naturals Algae Omega is the ideal vegetarian alternative to fish oil. Made from microalgae, it offers a plant-based source of beneficial marine omega-3s EPA and DHA without the use of fish. While most algae oils are short on EPA, Algae Omegas unique combination of EPA and DHA is a pure, safe, and effective source of both of these essential fatty acids.

Amount Per 2 Softgel Serving
EPA … 195mg (Eicosapentaenoic Acid)
DHA … 390mg (Docosahexaenoic Acid)
Other Omega-3s … 130mg


Omega-3 Phospholipids 

Combines Nordic Naturals top-selling omega-3 concentrate with phospholipid-bound omega-3s to deliver a potent alternative to krill oil. With better potency and bioavailability than most krill oils, it delivers a synergistic combination of triglyceride-form omega-3s and phospholipids derived from sustainably sourced herring roe.

Amount Per 2 Softgel Serving
Total Omega-3s … 595mg
EPA … 245mg (Eicosapentaenoic Acid)
DHA … 275mg (Docosahexaenoic Acid)
Other Omega-3s … 75mg
Total Phospholipids … 448mg
Phosphatidyl Choline … 384mg
Other Phospholipids … 64mg


OmegaPro 2000

  • 2000 mg EPA+DHA per serving
  • Highest-concentration triglyceride-form omega oil
  • Unmatched support for heart, brain, immune health, and more*

With nearly double the omega-3s as our best-selling ProOmega, ProOmega® 2000 features a breakthrough omega-3 oil. Ultra-concentrated EPA+DHA in the highly absorbable, triglyceride molecular form. In a slightly larger soft gel, this powerful concentrate is ideal for patients’ requiring the highest levels EPA+DHA.

Amount Per 2 Softgel Serving
Total Omega-3s … 2150mg
EPA … 1125mg (Eicosapentaenoic Acid)
DHA … 875mg (Docosahexaenoic Acid)
Other Omega-3s … 150mg


ProOmega CQ10

  • Double-strength EPA+DHA for more omega-3s in fewer soft gels plus 100 mg ubiquinone-form CoQ10
  • Synergistic heart support*
  • Promotes brain and neurological health*

ProOmega® CoQ10 provides the same powerful EPA+DHA formula as our ProOmega, with the added heart health benefits of CoQ10. This formula helps supply the heart with the ATP it needs, and protects heart tissue from oxidative stress and damage.*

Amount Per 2 Softgel Serving
Coenzyme Q10 … 100mg
Total Omega-3 … 1280mg
EPA … 650mg (Eicosapentaenoic Acid)
DHA … 450mg (Docosahexaenoic Acid)
Other Omega-3s … 180mg


Prenatal DHA

  • Supports healthy development of the brain, eyes, and nervous and immune systems*
  • Provides 480 mg of DHA, exceeding the minimum recommendations (300 mg) of daily DHA intake

A woman’s demand for DHA increases during pregnancy. DHA is essential for the proper development of infants and children, and offers mood and nerve support for mothers.*

Prenatal DHA is a convenient and effective way to ensure that mothers and their growing babies get enough of this vital nutrient every day. Surpassing all international standards for purity, freshness, and concentration, Nordic Naturals Prenatal DHA provides the benefits of omega-3 fats without the risk of toxicity. Ideal for pregnant and nursing mothers, these unflavored soft gels are half the size of standard soft gels, and are perfect for the sensitive palates of pregnant women. Prenatal DHA provides the foundation for a healthy pregnancy.

Amount Per 2 Softgel Serving
Saturated fat … 0g
Trans fat … 0g
Vitamin D-3 … 400IU (cholecalciferol)
Total Omega-3s … 830mg
EPA … 205mg (Eicosapentaenoic Acid)
DHA … 480mg (Docosahexaenoic Acid)

Other Omega-3s … 145mg


Women’s Health and Omega-3

The research shows that taking omega-3 supplements could help improve insulin resistance, lower cholesterol and triglyceride levels in the blood, and increase levels of a hormone (adiponectin) that helps regulate glucose. This makes omega-3 a good addition to a PCOS management plan. [PMC5870911]

But that statement almost seems trivial when you consider the importance of omega-3 intake and its effect on the quality of oocytes a woman produces. Researchers combed the literature for studies of omega-3 intake and embryo quality in women who were receiving high-tech fertility treatments. They concluded that women supplementing with omega-3 produced higher-quality embryos. [PMID: 35779332]


FH PRO Omega-3 Male and Female Fertility Supplement

A pharmaceutical-grade fish oil supplement that provides the omega-3 fats needed to support fertility and pregnancy wellness. Made from small, cold water fish – processed to remove heavy metals. Provides 675 mg of DHA and 225 mg of EPA per daily dose. Small, easy to swallow softgels with a natural citrus flavor.
As a dietary supplement, take 3 capsules daily.

Amount Per 3 Softgel Serving
Vitamin E (mixedtocopherols) … 1.5 IU
Omega-3 Fatty Acids … 1004 mg:
-DHA (Docosahexaenoic) … 675 mg
-EPA (Eicosapentaenoic) … 225 mg
-Other Omega-3 Fatty Acids … 104mg


Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

To Sum It Up

Omega-3 fatty acids are one of nature’s remarkable gifts to human health. Their myriad benefits, ranging from supporting heart health to improving cognitive functions and reducing inflammation, have been consistently affirmed by numerous scientific studies. Regularly incorporating sources of Omega-3s, be it through fish consumption, plant-based alternatives, or supplements, can play a pivotal role in enhancing overall health and wellness. Embracing Omega-3s isn’t just a dietary choice, but an investment in long-term well-being.


This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.


About the Author

Stephanie Figon, MS, RDN, LD

Creator of Supplement Sciences and NutriScape.NET. As a dietitian since 1992, Steph has had experiences in consulting, 15 years in clinical, and has operated a private practice nutrition counseling office for since 2011. Log in to comment and save this article on your board or send your comments to reviews@supplement-sciences.com

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