Are anchovies, herring, salmon, and sardines your dinnertime go-to? Good on you! But if you’re like so many of us, your diet may be woefully lacking in fatty fish or foods like walnuts, flaxseed, and soybeans, which are all rich in omega-3 fatty acids.

Why do we need omega-3s, anyway? Well, for starters, they can help with brain health, eye health, heart health and might even help you live a longer life. If you’re not getting enough, you may suffer from high blood pressure, joint pain, heightened depression symptoms, and more.

Can supplements fill the gap in your diet? Absolutely. They can be a reliable source of omega-3 fatty acids. For more info, head to Why Everyone’s Talking About Omega-3.

But before we guide you on how to choose the right ones, let’s delve deeper into these beneficial polyunsaturated fats.

What Do Omega-3 Fatty Acids Do?

WebMD offers a simple explanation: Omega-3 fatty acids are the “good fats” your body needs to function. They come in three forms. Alpha-linolenic acid (ALA) is found mainly in plant oils, while seafood is the best source of eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. Your body absorbs EPA and DHA more easily than plant-based ALA.

According to the Cleveland Clinic, omega-3s are a vital part of cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all cells, they are concentrated in high levels in cells in the eyes and brain. 

The Most Common Sources of Omega-3 Supplements

Now that we’ve sold you on the importance of omega-3s, it’s time to explore the different types of supplements.

1. Fish Oil: Fish oil is the most common source of Omega-3s used in supplements. It is derived from the tissues of oily fish such as salmon, mackerel, and sardines. Fish oil supplements are rich in two essential omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Research has shown that EPA and DHA are highly beneficial for heart health and brain function and for reducing inflammation in the body. However, it's important to note that fish oil supplements can vary in quality, and some may contain high levels of contaminants such as mercury and PCBs.

1. Krill Oil: Krill oil is another popular source of omega-3s used in supplements. It is derived from krill, small shrimp-like crustaceans that live in the oceans. Like fish oil, krill oil supplements are rich in EPA and DHA.

Krill oil is often marketed as a more sustainable and eco-friendly source of omega-3s than fish oil. However, limited research compares the health benefits of krill oil to fish oil.

1. Algae Oil: Algae oil is a vegetarian and vegan-friendly source of omega-3s. It is derived from certain types of algae that are rich in EPA and DHA. Algae oil supplements are an excellent option for people who don't eat fish or want to avoid fish oil supplements.

Research has shown that algae oil supplements are as effective at increasing Omega-3 levels in the body as fish oil supplements. Additionally, algae oil supplements do not contain the same levels of contaminants that can be found in some fish oil supplements. Read Are Vegan Omega-3 Supplements Better Than Fish Oil? to learn more.

Omega-3 supplements can be derived from various sources, including fish oil, krill oil, and algae oil. While fish oil is the most common source of omega-3s used in supplements, krill and algae oils are also great options. It's important to choose a high-quality supplement and consult with your doctor before starting any new supplement regimen.

Tips For Choosing The Best Omega-3 Supplement

1. Look for high-quality sources: When selecting an Omega-3 supplement, look for high-quality sources such as fish oil, krill oil, or algae oil. Ensure the source is pure and free of contaminants such as mercury and PCBs. Choose a supplement from a reputable brand that undergoes third-party testing to ensure quality and purity.
2. Check the EPA and DHA content: The two most important omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Look for a supplement that provides at least 500mg of EPA and DHA per serving. Higher concentrations of EPA and DHA may be necessary for specific health conditions, such as heart disease.
3. Consider the form of the supplement: Omega-3 supplements come in different forms, including capsules, liquids, and gummies. Choose a form that is convenient for you and fits your lifestyle. For example, capsules may be easier to swallow, while liquids may be more versatile and easier to add to smoothies or other foods.
4. Check the expiration date: Omega-3 supplements can spoil over time, so always check the expiration date before purchasing a supplement. Choose a supplement with a long shelf life to ensure that it remains fresh and effective.
5. Consider your dietary choices: If sustainability or cutting animal-based foods is important, you will want to consider the source of Omega-3s utilized by the supplement you are considering. 

The Bottom Line

Keeping your body in peak condition requires knowledge and understanding about the products you use. Being knowledgeable about omega-3 supplements is no exception.

Here at Zenwise, we offer a sustainable, plant-based Vegan Omega-3 supplement. Have follow-up questions regarding the world of essential fatty acids?? Our customer service reps can help. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972. And as always, all Zenwise® products are backed by the "Eat Freely...or its Free" guarantee!

Zenwise. Then Eat.®

1 https://www.webmd.com/diet/foods-high-in-omega-3
2 https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids