Omega-3 (EPA + DHA)
What is it?
Omega-3 is a family of essential long-chain polyunsaturated fatty acids — the body cannot produce them and needs to obtain them through diet. The most important for human health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found mainly in fatty fish, krill and marine algae. EPA has predominantly anti-inflammatory action; DHA is structural — an essential component of cell membranes, especially in the brain and retina. ALA (alpha-linolenic acid), present in plant sources (flaxseed, chia), has very inefficient conversion to EPA and DHA in the human body (<5%).
Main Benefits
- Systemic chronic inflammation reduction
- Cardiovascular health — triglyceride, blood pressure and arrhythmia risk reduction
- Brain and cognitive health — DHA is structural in the cortex
- Mood improvement and reduction of depressive symptoms
- Post-workout muscle recovery support
- Eye health — DHA in the retina
- Joint health support
- Improved insulin sensitivity
Who it's for
- •People who consume fish less than twice a week
- •Vegans and vegetarians (no dietary EPA/DHA)
- •People with dyslipidemia or cardiovascular risk
- •Athletes seeking improved recovery
- •People with mild depression or anxiety
- •Pregnant women — DHA is essential for fetal neural development
- •Elderly — cognitive and anti-inflammatory support
Common Dose
2–4g of EPA+DHA per day (always check mg of EPA and DHA on the label — not total oil). Take with a fatty meal for better absorption. Refrigerate after opening to prevent oxidation.
Available Types
Fish Oil
Characteristics
- •Most common and studied form of omega-3
- •Extracted from fatty fish (sardine, anchovy, salmon)
- •Contains EPA and DHA in variable proportions
- •Quality varies greatly — risk of oxidation and heavy metal contamination
Pros
- Most studied
- Accessible cost
- Wide availability
Cons
- Variable quality — check TOTOX index
- Oxidation risk
- Fishy taste (reflux in some)
Best for
- General use with cost-benefit
- Anyone who is not vegetarian/vegan
Krill Oil
Characteristics
- •Extracted from Antarctic krill (crustacean)
- •EPA and DHA bound to phospholipids — better cellular absorption
- •Contains astaxanthin — potent natural antioxidant
- •Lower oxidation risk from astaxanthin
Pros
- Better bioavailability (phospholipids)
- Astaxanthin as built-in antioxidant
- Smaller dose required
- No fishy taste
Cons
- Higher cost per dose of EPA+DHA
- Environmental sustainability questionable in some suppliers
- Crustacean allergy — contraindicated
Best for
- Those with reflux from fish oil
- Those wanting a smaller dose with better absorption
- Combined use with antioxidant benefit
Algae Omega-3
Characteristics
- •Plant source of EPA and DHA — extracted from microalgae
- •The original source of omega-3 (fish eat algae)
- •Only option for vegans and vegetarians with real EPA and DHA
- •No risk of heavy metal contamination
Pros
- Only vegan source of real EPA+DHA
- No risk of heavy metals
- Sustainable
- No fishy taste
Cons
- Higher cost
- Less available
- EPA+DHA concentration per capsule generally lower
Best for
- Vegans and vegetarians
- Those preferring sustainable source
- Vegetarian pregnant women who need DHA
EPA/DHA Concentrate (TG or EE Form)
Characteristics
- •High concentration of EPA+DHA per capsule (60–90%)
- •Available in triglyceride (TG) and ethyl ester (EE) forms
- •TG form has better absorption than EE
- •Allows reaching therapeutic doses with fewer capsules
Pros
- Fewer capsules to reach therapeutic dose
- TG form has good absorption
- Ideal for high doses (4g+ of EPA+DHA)
Cons
- Higher cost per capsule
- EE form has inferior absorption — check which form the product uses
Best for
- Those who need high doses of EPA+DHA
- Clinical use for elevated triglycerides
- Those wanting fewer capsules per day
Quick Comparison
| Feature | Fish Oil | Krill Oil | Algae Omega-3 | TG Concentrate |
|---|---|---|---|---|
| For vegans | No | No | Yes | No |
| Absorption | Good | Very good | Good | Very good |
| Built-in antioxidant | No | Astaxanthin | No | No |
| Cost | Low | Medium-high | High | Medium-high |
| Metal contamination | Moderate risk | Low risk | No risk | Low risk |
How to Choose
Fish Oil
Choose if:
- You want cost-benefit and wide availability
- You are not vegetarian/vegan
- You choose a product with declared TOTOX and purity certification
Krill Oil
Choose if:
- You have reflux or intolerance to fishy taste
- You want astaxanthin as additional antioxidant
- You prefer better bioavailability with a smaller dose
Algae Omega-3
Choose if:
- You are vegan or vegetarian
- You want the most sustainable source with no risk of heavy metals
- You are a vegetarian pregnant woman who needs DHA
EPA/DHA Concentrate (TG)
Choose if:
- You need high therapeutic doses (4g+ of EPA+DHA)
- You want fewer capsules per day
- You have elevated triglycerides and follow a clinical protocol
What the Science Says
Omega-3 has robust evidence for cardiovascular, cognitive and anti-inflammatory health. Meta-analyses confirm triglyceride reduction (25–30% at high doses), reduced risk of cardiovascular events and improved inflammatory markers. DHA is structural in the brain — studies show benefit for depression, ADHD and cognitive decline. Product quality is critical — oxidized omega-3 loses efficacy and can be pro-inflammatory. Check the TOTOX index (<10 is excellent, <26 is acceptable).
Possible Side Effects
Fishy taste and reflux — especially with low-quality fish oil. Softened stools at high doses. May slightly increase clotting time — caution with anticoagulants. Very high doses (>4g/day) may raise LDL in some people. Fish or crustacean (krill) allergy should be considered.
Final Summary
Omega-3 (EPA+DHA) is one of the supplements with the greatest impact on general and cardiovascular health. Quality is the most critical factor — check the TOTOX index and actual mg of EPA+DHA, not total oil. For non-vegetarians, fish oil with low TOTOX is the most accessible choice. Vegans should use algae omega-3. Dose: 2–4g of EPA+DHA/day with a fatty meal. Refrigerate after opening.