Omega 3 supplements differ in more than pack size. One capsule may contain more fish oil but less EPA and DHA than another, so look at the composition table first. At Fitsport you'll find fish oil in capsules and in liquid form, omega 3-6-9 complexes and other oil supplements. Compare their composition, number of servings and price, and if needed, get advice before you buy.
What is omega 3, and how do EPA, DHA and ALA differ?
Omega 3 is a group of polyunsaturated fatty acids. On supplement labels you'll most often see three names: EPA, DHA and ALA. EPA stands for eicosapentaenoic acid, DHA for docosahexaenoic acid and ALA for alpha-linolenic acid. These differences matter when you're deciding which nutrients you want to add to your diet.
Fish and krill oils contain EPA and DHA. In flaxseed oil, omega 3 is mostly present as ALA. The body can convert some ALA into EPA and DHA, but this conversion is limited, so the same amount of ALA is not equivalent to the same amount of EPA and DHA. If you're specifically looking for EPA and DHA, check their amounts separately.
Omega 3 benefits: what's important to know?
EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. This is the amount stated for this effect, not a universal dose for every person or for all omega supplements.
We also get omega 3 from food, for example oily fish. A supplement can complement your diet, but it's worth matching your choice to what you already eat. Exercising alone doesn't mean you need the highest-concentration product. A varied, balanced diet and a healthy lifestyle remain important when taking supplements, too.
How to choose fish oil?
To make products easier to compare, check the composition table and directions for use for:
- EPA and DHA content. Look at how much of them is in the recommended daily serving, not just the total amount of fish oil.
- Capsules per serving. One manufacturer's serving may be one capsule, another's two or more.
- Additional ingredients. Some products contain vitamins D3, K2 or E. Compare their amounts with other supplements you already take.
- Source of the raw material and capsule composition. Fish or krill oil isn't suitable for a vegan diet; if you have allergies, the full ingredient list matters.
- Convenience. Consider the capsule size, the taste and how a liquid product must be stored after opening.
For example, one capsule of Amix Nutrition Mega Omega3 Fish Oil contains 1,000 mg of fish oil, including 330 mg of EPA and 220 mg of DHA. Together, these two acids add up to 550 mg. This example shows why the label “1000 mg” isn't enough to compare products: you need to see which substance the amount refers to.
Omega 3 capsules or liquid fish oil?
Omega 3 capsules are convenient for travel and when you want a pre-measured serving. Liquid fish oil may be more convenient if you don't want to swallow capsules. Measure the serving according to the label, and after opening, store it as the manufacturer instructs. The form alone doesn't tell you which product contains more EPA and DHA – the composition does.
Omega 3-6-9 and other oils
Omega 3-6-9 supplements combine fatty acids from different groups in one product. Omega 6 and omega 9 aren't other names for omega 3. The body can produce omega 9 itself, so not all three groups should be called essential.
When choosing a complex like this, for example Amix GreenDay Super Omega 3-6-9, look at the oil sources and the amount of each group. If your main goal is to get EPA and DHA, make sure you know how much of them the complex contains. More numbers in the name don't mean the product is a better fit for you.
What determines the price of omega 3 supplements?
The price of fish oil depends on the concentration, the raw material, any added vitamins and the pack size. When comparing prices, it helps to calculate the cost of the recommended daily serving and to consider the amount of EPA and DHA it contains. The cheapest capsule doesn't necessarily mean the lowest price for a similar amount of these acids.
Divide the pack price by the number of days it will last. If a pack contains 90 capsules, it will last 90 days at one capsule a day, or 45 days at two. This is a comparison example; always check the actual directions for use on the product label.
At Fitsport you can order omega 3 online and choose a delivery method. Can't decide on the concentration or form? Contact the Fitsport team – we'll help you compare product compositions and choose a convenient option.
Frequently asked questions
1. Which omega 3 supplements are best?
The best choice depends on your diet, the amount of EPA and DHA you want and a convenient form. First compare the amounts of these acids per daily serving, then the price per serving and any additional ingredients. A brand or a large pack alone doesn't show these differences.
2. When should I take omega 3 – morning or evening?
Follow the directions for use of the specific product. Fish oil is often recommended to be taken with meals. Choose morning or evening based on the label and your daily routine so that you don't forget the supplement; no single time of day is mandatory for everyone.
3. How much omega 3 should I take per day?
Follow the product label and your individual needs. The number of capsules doesn't reflect the same amount of EPA and DHA across different products. If you're choosing a supplement because of a health condition or you take medication, discuss the right amount with a doctor or pharmacist; don't choose high doses on your own.
4. What's the difference between omega 3 and omega 3-6-9?
An omega 3 supplement is chosen for the fatty acids of this group, while an omega 3-6-9 complex contains a combination of several groups. If you want to get EPA and DHA, compare their amounts specifically. A complex isn't automatically better than an omega 3-only product.
5. Can I take omega 3 together with vitamin D?
First, check whether your omega supplement already contains vitamin D. Our range also includes combined products with D3, K2 and E. When combining several supplements, add up the total amount of vitamin D and don't exceed the combined directions for use.
6. Is fish oil suitable for children?
Not every adult product is suitable for a child. Check the age, serving and form stated on the label. A doctor or pharmacist can help you choose a product and amount suitable for a child; don't adapt an adult dose on your own.
7. Do I need omega 3 supplements if I eat fish?
Not necessarily. You also get EPA and DHA from oily fish, so whether you need a supplement depends on your overall diet and individual circumstances. A supplement isn't mandatory for everyone; if you're unsure whether you need one, discuss your diet with a specialist.
