At Best-Supps, you'll find Omega-3 as fish oil, algal oil, or krill oil – in capsules or liquid form – as well as other healthy fats like flaxseed oil and MCT oil, each from selected brands. Discover the selection below. In the guide that follows, we explain what EPA, DHA, and ALA are, which claims are permissible, and what to look for when buying.
What is Omega-3?
Omega-3 fatty acids are a group of polyunsaturated fatty acids that are considered essential fats: the body cannot produce them in sufficient quantities, which is why they must be obtained through diet and perform important functions in the body. The three most important representatives are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid), which are important building blocks of central structures in the body. EPA and DHA primarily come from marine sources like fatty fish and algae, while ALA is found in plant oils like flaxseed oil.
Omega-3 is a component of a balanced diet. Those who eat little fatty fish often turn to a dietary supplement to complement their intake. How useful this is in individual cases depends on one's personal diet.
EPA, DHA & ALA – the most important Omega-3 fatty acids
The three fatty acids differ in origin and properties. EPA and DHA are the two long-chain, marine omega-3 fatty acids and are the focus of most omega-3 products; their content per serving is the decisive comparison criterion. DHA is additionally an important building block of certain body structures and also plays an important role for the brain. ALA is the plant-based omega-3 fatty acid from flaxseed, rapeseed, or walnut oil, as well as from nuts and seeds; the body can only convert ALA to EPA and DHA to a limited extent, which is why plant and marine sources are not directly interchangeable.
Approved claims for Omega-3 – clearly categorized
For Omega-3 fatty acids – unlike some other ingredients – there are officially approved health claims in the EU. These may only be used in the specified wording and only if a product provides the respective required daily amount. We present them here correctly and completely:
"EPA and DHA contribute to normal heart function." This claim may be used if 250 mg of EPA and DHA are consumed with a daily serving.
"DHA contributes to the maintenance of normal brain function" and "DHA contributes to the maintenance of normal vision." Both of these claims each require a daily intake of 250 mg of DHA.
"ALA (alpha-linolenic acid) contributes to the maintenance of normal blood cholesterol levels." This claim applies to a daily intake of 2 g of ALA.
For higher amounts of EPA and DHA, two further claims are approved: "EPA and DHA contribute to the maintenance of normal blood triglyceride levels" (with a daily intake of 2 g of EPA and DHA) and "EPA and DHA contribute to the maintenance of normal blood pressure" (with a daily intake of 3 g of EPA and DHA). Only highly concentrated products achieve such amounts; the maximum daily amount and the manufacturer's instructions must be observed. The respective effect is always linked to the defined quantities and the context of the approved claim.
For expectant and breastfeeding mothers, there is also the claim: "Maternal intake of docosahexaenoic acid (DHA) contributes to the normal brain development of the foetus and breastfed infants" – with an intake of 200 mg of DHA additionally to the recommended daily amount of 250 mg of EPA and DHA. Here, too, it applies: consult a doctor before taking during pregnancy and breastfeeding.
Important for classification: These claims are tied to the mentioned quantities. Whether and which of them apply to a specific product depends on the EPA, DHA, or ALA content per serving – a look at the product's nutrition label clarifies this. Further or disease-related promises are not permitted. Our reference to the benefits is limited to these legally permissible claims. And we do not make them.
Omega-3 Sources: Fish Oil, Algal Oil, Krill Oil & Flaxseed Oil
Omega-3 products differ primarily by their source:
Fish Oil
Fish oil is the classic and most widespread source of EPA and DHA. It is obtained from fatty cold-water fish and is available as capsules or liquid oil, with many customers specifically looking for fish oil capsules. The EPA and DHA content varies significantly depending on the concentration. High-quality fish oils are often in their natural triglyceride form.
Algal Oil
Algal oil provides EPA and DHA from microalgae – the original source from which fish also obtain their Omega-3. It is the vegan alternative to fish oil, is often chosen as a dietary supplement for people seeking a plant-based alternative, and is thus suitable for a plant-based diet.
Krill Oil
Krill oil comes from small crustaceans (krill). It contains EPA and DHA in a partially different binding form and is usually priced higher. Due to its crustacean origin, it is not suitable for people with a corresponding allergy.
Flaxseed Oil & Plant Oils
Flaxseed oil is a plant source of ALA; foods such as flaxseed or hemp seeds also provide relevant amounts. It is suitable for cold cuisine and is an option for anyone who prefers plant-based Omega-3 and wants to obtain it specifically through their diet – though ALA and the marine fatty acids EPA/DHA, as explained above, are not directly equivalent.
Pay attention to EPA & DHA content
Probably the most important point when comparing Omega-3 products is the actual content of EPA and DHA per serving – not just the pure amount of fish oil. Two products with the same capsule size can contain very different amounts of the active fatty acids, depending on the concentration. On the nutrition label, you will find the information in milligrams per capsule or per recommended daily serving; this also shows whether a product meets the quantities necessary for the approved claims and which dosage or how many doses are sensible depending on the product concentration.
Omega-3 Index & the ratio to Omega-6
In connection with Omega-3, you will often encounter two terms. The Omega-3 Index describes the proportion of EPA and DHA in red blood cells and is determined by a blood test; it is an individual measured value and not a product characteristic. The ratio of Omega-6 to Omega-3, in turn, refers to the diet as a whole: in many modern diets, Omega-6 fatty acids clearly predominate, so that the ratio to Omega-3 in the daily diet can become unbalanced. Both concepts are often discussed – we present them here neutrally and without claims of efficacy. If you want to know your personal status, it is best to discuss it with a specialist.
Intake & Timing
Omega-3 is usually taken with a meal, as the fatty acids are absorbed together with other dietary fats. Whether morning or evening does not play a major role – regularity over time is more crucial. The appropriate serving size depends on the EPA/DHA content of the product and the information on the packaging; the recommended daily amount stated there should not be exceeded.
Dosage Forms
Omega-3 is primarily available as softgel capsules and as liquid oil. Capsules are tasteless, precisely portioned, and convenient for on the go. Liquid oil can be flexibly dosed and is often more economical per euro, but it has its own taste; many products are therefore flavored with a mild citrus note. Which form suits best is primarily a matter of preference. The recommended serving size is on the respective packaging.
Healthy fats beyond Omega-3
Besides Omega-3, this category summarizes other healthy fats. These include MCT oil (medium-chain triglycerides, often from coconut), which is primarily used in certain diets like low-carb or ketogenic diets, as well as high-quality plant oils. These fats have their own properties and sometimes no approved health claims – we therefore describe them objectively based on their origin and application. Fats are fundamentally part of a balanced diet; selection and quantity are crucial.
Buying Omega-3 – what should you look for?
EPA & DHA Content
Compare the content of active fatty acids per daily serving, not just the capsule size. It determines the efficacy and which approved claims are applicable.
Purity & Freshness
Fish oil can oxidize. Reputable manufacturers provide information on the purity (e.g., low pollutant content) and freshness of their oil. Tests by an independent laboratory should be demonstrably documented. A low oxidation level is a quality characteristic. In some products, vitamin E is used to stabilize the oil and can protect body cells from oxidative stress.
Source & Sustainability
Fish, algae, krill, or plant – choose according to diet and preference, such as salmon as a classic marine source of EPA and DHA. For marine sources, information on sustainable fishing is a plus; algal oil is the vegan option.
Brand & Declaration
Reputable manufacturers stand for transparent, complete information and reliable reviews. At Best-Supps, we carry Omega-3 and healthy fats from selected brands, with each item benefiting from transparent product information.
Fish oil or algal oil – which is right for you?
The most common decision when buying Omega-3 is between fish oil and algal oil. Fish oil is the established, usually more affordable source with a wide variety of products and directly supplies EPA and DHA, which are particularly relevant for the heart and brain. Algal oil obtains the same fatty acids from microalgae, is free of fish components, and is therefore the suitable choice for a vegan or vegetarian diet or in case of a fish allergy; it is often slightly higher in price. Both forms can provide high-quality EPA/DHA amounts – as always, the content per serving is decisive. For people who prefer plant-based ALA, flaxseed oil remains an option, but it does not replace marine fatty acids one-to-one.
Who is Omega-3 interesting for?
Omega-3 is particularly interesting for people who eat little fatty marine fish and want to supplement their intake – for a plant-based diet, algal oil is the right choice. Athletes also often incorporate Omega-3 into their nutrient routine. In connection with inflammation and the cardiovascular system, Omega-3 is often discussed, but it does not replace individual recommendations. Whether a supplement makes sense for you is best decided based on your diet and, if in doubt, in consultation with experts.
For an honest assessment: An Omega-3 supplement is a supplement, not a substitute for a balanced diet. During pregnancy and breastfeeding, when taking blood-thinning medications, or in case of illness, it is advisable to clarify the intake with a doctor beforehand. High amounts can increase the risk of cardiac arrhythmias and should be medically clarified in case of existing cardiovascular diseases.
Sustainability & Origin
For marine Omega-3 sources, origin is an issue. For fish and krill oil, look for information on responsible fishing and traceable supply chains; relevant certifications can be an indicator. Algal oil is cultivated in a controlled manner and does not require fishing, which makes it attractive to many also from a sustainability perspective. Established brands generally document origin and quality processes transparently – in the shop, you can specifically filter by source (fish, algae, krill, plant-based) and form (capsule, oil).
Suitable categories & useful supplements
Omega-3 complements other micronutrients well. It's worth a look at the categories vitamins (e.g., Vitamin E + Co. and Vitamin D are often supplemented together) and minerals. If you're building your range around well-being, you'll find other products in the health category. For protein supply, go to proteins.
Quality, Storage & Shelf Life
You can recognize a high-quality Omega-3 product by a transparent statement of EPA and DHA content per serving, its source, and information on purity and freshness. Omega-3 preparations form their own product group within the category and should be selected specifically for their composition and compatibility. Documented quality assurance according to current standards should ideally be clearly verifiable. Since oils are sensitive to light and heat, storage instructions are: store in a cool, dry place, protected from light; liquid oil should often be refrigerated after opening and used quickly – please refer to the manufacturer's instructions. The best-before date is on the packaging. Keep capsules and oils out of reach of children.
Frequently Asked Questions about Omega-3 (FAQ)
EPA and DHA are the long-chain marine omega-3 fatty acids from fish and algae. ALA is the plant-based omega-3 fatty acid, for example from linseed oil. The body can convert ALA into EPA and DHA only to a limited extent.
Yes. Algae oil provides EPA and DHA from microalgae and is the vegan alternative to fish oil. Linseed oil provides the plant-based fatty acid ALA.
On the content of EPA and DHA per daily serving (not just the capsule size) as well as on information about purity, freshness and source.
Authorized are, among others, „EPA and DHA contribute to normal heart function“ (at 250 mg EPA+DHA/day) as well as „DHA contributes to the maintenance of normal brain function“ and „to the maintenance of normal vision“ (each at 250 mg DHA/day). Studies and legally authorized claims are not the same thing. They apply only if the product provides the respective amount.
Cool, dry and protected from light. After opening, liquid oil is often stored in the refrigerator and used up quickly; details are on the packaging.
It describes how strongly an oil has already oxidized. A low value indicates fresh oil. Some manufacturers state it; it is a possible quality feature for comparison.
Both are frequently taken in combination, since vitamin D is a fat-soluble nutrient. Pay attention to the respective dosage instructions. You'll find vitamin D in the Vitamins category.
That depends on the product and goal; the authorized claims name specific amounts (e.g. 250 mg EPA+DHA). What matters is the recommended daily serving on the packaging, which should not be exceeded.
Both provide EPA and DHA. Krill oil binds the fatty acids somewhat differently and is usually more expensive; „better“ cannot be said across the board. What is decisive is content per serving, quality and personal preferences. Individual studies show different benefits depending on the research question, so a blanket assessment is not possible. For inflammation-related complaints such as arthritis, different questions are also discussed than in a pure product comparison.