So, you’ve heard that omega-3 is good for your heart, brain, mood, skin… basically your entire existence.
You pop onto Google or into a high street shop to find a supplement and you’re hit with a shelf full of bottles that all look the same, priced anywhere from £4 to £40. One says “high strength”, another says “triple strength”, one’s got algae, one’s got krill, and none of them explain why it matters.
Choosing an omega-3 shouldn’t feel like a GCSE chemistry test. So here’s what actually matters.
First of All… Why Should You Care About Omega-3?
Omega-3s are essential fats your body needs but can’t make on its own.
There are 3 main types:
-
ALA – found in flax, chia, walnuts. Plant-based but not super potent.
-
EPA & DHA – found in oily fish. These are the ones with the real impact.
They help with:
-
🧠 Brain health & mood
-
❤️ Heart health
-
🔥 Reducing inflammation
-
👀 Eye health
-
🌱 Possibly helping with skin, focus & even PMS symptoms
If you’re not eating oily fish 2–3 times a week (think salmon, sardines, mackerel), there’s a good chance you’re low in omega-3s, especially EPA and DHA.
What to Look For in an Omega-3 Supplement
Let’s break down what actually matters when buying one.
1. Look for EPA & DHA Amounts — Not Just “Fish Oil”
Lots of labels shout about “1000mg fish oil” — but that doesn’t mean much.
What you really want to know is how much EPA and DHA is inside that dose. That’s what your body uses.
🧠 Aim for:
-
At least 250–500mg of combined EPA + DHA per day (minimum)
-
More if you’re plant-based, pregnant, or dealing with inflammation, low mood or dry skin
2. Check the Source
Where your omega-3 comes from matters.
You’ll usually see:
-
Fish oil (most common, usually from anchovies/sardines)
-
Krill oil (often pricier, smaller capsules, some extra antioxidants)
-
Algae oil (vegan-friendly and the best plant-based source of DHA)
If you’re pescatarian or eat fish, high-quality fish oil is solid. If you’re vegan or don’t eat fish, algae oil is your go-to.
3. Choose Reputable Brands With Sustainability in Mind
Because no one wants rancid fish oil from mystery sources.
🧼 Look for:
-
Brands that use sustainably sourced fish (e.g. certified by Friend of the Sea or MSC)
-
Molecular distillation (removes heavy metals & toxins)
-
Cold-pressed or nitrogen-flushed to prevent oxidation (aka going off)
4. Watch Out for Fillers & Fluff
Some omega-3 supplements are packed with unnecessary extras, like synthetic flavourings, colourants or cheap carrier oils.
Skip anything that doesn’t clearly state what’s inside. If the label’s vague or full of sciencey distractions and zero specifics? That’s a red flag.
5. Don’t Be Fooled by “High Strength” Hype
“Triple strength” sounds impressive, but it's marketing.
Always check the actual EPA + DHA content per capsule, not just the total mg of fish oil. One 1000mg capsule could have 900mg of filler oil and only 100mg of the stuff that matters.
Quality > quantity. Every time.
So... What’s the Best Omega-3 for You?
That depends on:
-
Your diet (are you getting any from food?)
-
Your lifestyle (stress, inflammation, focus, skin issues?)
-
Your values (sustainability, vegan options?)
If you’re looking to support your brain, mood, skin or hormones, omega-3 can genuinely help. But it’s worth doing it right, not just grabbing the cheapest bottle at the shop.
When choosing an omega-3 supplement:
✅ Look for EPA & DHA content — not just "fish oil"
✅ Aim for 250–500mg of combined EPA + DHA daily (minimum)
✅ Choose clean, sustainably sourced products
✅ If you’re vegan, go for algae oil
✅ Don’t fall for “high strength” if the actual numbers aren’t there
