Compare omega-3

Omega-3 fatty acids is an umbrella term. For food supplements, the long-chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most relevant. There are authorised claims for them: EPA and DHA contribute to the normal function of the heart – with a daily intake of 250 mg EPA and DHA. DHA contributes to the maintenance of normal brain function and normal vision, likewise from 250 mg DHA per day.

So don't look at the amount of fish oil; look at the EPA and DHA content per daily dose. “2,000 mg fish oil” can mean very different amounts of EPA and DHA depending on the concentration.

Fish oil is the classic source and usually the cheapest per milligram of EPA and DHA. Algae oil comes from microalgae, is vegan and mainly provides DHA, increasingly EPA as well. Incidentally, fish obtain their omega-3 fatty acids from algae themselves. Cod liver oil also contains vitamins A and D – here you should keep an eye on your total intake of these vitamins, especially during pregnancy.

If you eat oily sea fish such as salmon, herring or mackerel once or twice a week, you already take in appreciable amounts of EPA and DHA. EFSA considers an additional intake of up to 5 g EPA and DHA per day to be safe for adults. Most products are far below that.

If you take anticoagulant medication or have an operation coming up, discuss taking omega-3 supplements with your doctor beforehand.

Food supplements are no substitute for a balanced, varied diet or a healthy lifestyle. If you have a pre-existing condition, are pregnant or breastfeeding, or take medication regularly, ask a doctor or pharmacist for advice before taking them. Do not exceed the recommended daily intake stated on the pack. The information on this page is for general guidance only and is no substitute for individual advice.