Omega-3

Omega-3s are essential fats: the body cannot make enough of them, so they must come from the diet. The most important are EPA and DHA, found in oily fish and microalgae.

Quick facts

  • EPA and DHA contribute to the normal function of the heart (250 mg/day)
  • DHA contributes to the maintenance of normal brain function (250 mg/day)

When we talk about omega-3 we usually mean three different fatty acids. Knowing the difference is key to choosing well.

What is omega-3?

  • ALA (alpha-linolenic acid): plant-based (walnuts, flax, chia). The body converts only a small part into EPA and DHA.
  • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): the long-chain omega-3s, found in oily fish and microalgae. DHA is the most abundant in the brain and retina.

What does omega-3 do?

  • EPA and DHA contribute to the normal function of the heart, with a daily intake of 250 mg of EPA and DHA.
  • DHA contributes to the maintenance of normal brain function and normal vision, with 250 mg of DHA a day.
  • Maternal DHA intake contributes to the normal brain and eye development of the foetus and breastfed infants, with 200 mg of DHA a day in addition to the 250 mg of EPA and DHA recommended for adults.

Which foods contain omega-3?

  • Oily fish: sardines, mackerel, anchovies, salmon, herring or tuna.
  • Microalgae: the original source of the EPA and DHA that fish accumulate.
  • Plant sources of ALA: walnuts, flaxseed and chia seeds.

How much omega-3 per day?

EFSA recommends 250 mg of EPA and DHA per day for adults, the equivalent of one or two portions of oily fish a week. EFSA also considers supplemental intakes of up to 5 g of EPA and DHA a day to raise no safety concerns.

At IVB you have three options: Vegan Omega 3+ (from microalgae, 262.5 mg of EPA and DHA per capsule), Omega 3 rich in DHA (800 mg of DHA per capsule) and Omega 3 rich in EPA (1,000 mg of EPA and 400 mg of DHA in 2 capsules).

How to choose a good omega-3

  • Actual EPA and DHA content: look at the milligrams of EPA and DHA, not just total oil.
  • Freshness: a low oxidation index (TOTOX) indicates a fresh oil.
  • Purity: independent certifications such as IFOS test for heavy metals, PCBs and dioxins.
  • Source: microalgae oil is suitable for vegans and people with fish allergy.

Safety

  • It is usually well tolerated; taking it with food reduces fishy aftertaste.
  • If you take anticoagulants or are due to have surgery, check with your doctor first.
  • If you are allergic to fish, choose microalgae omega-3.

Frequently asked questions

What does omega-3 do for women?

As in men, EPA and DHA contribute to the normal function of the heart and DHA to normal brain function and vision. During pregnancy and breastfeeding, maternal DHA contributes to the normal brain and eye development of the baby.

What is the best omega-3?

One that provides enough EPA and DHA, with low oxidation and independent purity testing. The source (fish or algae) depends on your diet and preferences.

When should I take omega-3?

With a meal, at any time of day. It is better absorbed with other foods, which also reduces aftertaste.

Algae or fish omega-3?

Both provide quality EPA and DHA. Microalgae oil is 100% plant-based and does not taste of fish; fish oil allows higher concentrations of EPA or DHA.

References
  1. EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.
  2. EFSA NDA Panel. Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA Journal. 2012;10(7):2815.
  3. National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals.
  4. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, as amended.