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Omega-3 fatty acids are a family of polyunsaturated fatty acids that perform essential functions in the body. They are involved in the structure of cell membranes, the production of lipid mediators and the maintenance of physiological functions related to cardiovascular health, the brain and vision.
If you are wondering what omega-3 is good for, its main properties are associated with normal heart function, the maintenance of brain function and vision, and the regulation of certain physiological processes. In addition, EPA and DHA contribute to maintaining normal triglyceride levels and normal blood pressure when consumed in specific amounts.
In this guide, you will discover what omega-3 is, its benefits, the differences between ALA, EPA and DHA, which foods contain it and how to choose a high-quality supplement, taking into account its concentration, chemical form and purity certifications.
What Are Omega-3 Fatty Acids and What Types Are There?
Omega-3 fatty acids are polyunsaturated fats characterised by the presence of their first double bond at the third carbon atom, counting from the omega end of their molecular structure. This family includes three main fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Although they belong to the same family, they differ in their dietary sources, metabolism and biological functions.
1. ALA (Alpha-Linolenic Acid)
ALA is an essential fatty acid because the body cannot synthesise it and must obtain it through the diet.
It is mainly found in plant-based foods such as flaxseeds, chia seeds, walnuts and certain vegetable oils.
One of its characteristics is that it can be used as a precursor to synthesise EPA and DHA. However, this conversion is relatively inefficient, particularly in the case of DHA.
Therefore, although plant-based sources of ALA are nutritionally valuable, they do not directly provide the same amounts of EPA and DHA as oily fish or certain microalgae oils.
2. EPA (Eicosapentaenoic Acid)
EPA is a long-chain omega-3 fatty acid consisting of 20 carbon atoms.
It is mainly found in oily fish such as salmon, sardines, mackerel and anchovies, as well as certain marine and microalgae oils.
It forms part of cell membranes and acts as a precursor to various lipid mediators, including eicosanoids and resolvins, which are involved in regulating the body’s physiological responses.
Together with DHA, EPA contributes to the normal function of the heart and, at specific intake levels, helps maintain normal triglyceride levels and normal blood pressure.
3. DHA (Docosahexaenoic Acid)
DHA is a long-chain omega-3 fatty acid consisting of 22 carbon atoms.
It is particularly notable for its structural role, as it is one of the main polyunsaturated fatty acids found in nerve cell membranes and retinal tissues.
Its presence is especially important for the nervous and visual systems.
Its recognised properties include:
- It contributes to the maintenance of normal brain function.
- It contributes to the maintenance of normal vision.
- Together with EPA, it contributes to the normal function of the heart.
- Maternal DHA intake contributes to the normal development of the brain and eyes of the foetus and breastfed infants.
Comparison Table of the 3 Omega-3 Fatty Acids
| Fatty acid | Chemical name | Main sources | Main biological function |
|---|---|---|---|
| ALA | Alpha-linolenic acid | Flaxseeds, chia seeds, walnuts and vegetable oils | Essential fatty acid and precursor to EPA and DHA |
| EPA | Eicosapentaenoic acid | Oily fish, fish oil, krill and certain microalgae | Component of cell membranes and precursor to lipid mediators |
| DHA | Docosahexaenoic acid | Oily fish, fish oil and microalgae oil | Structural component of the brain and retina |
Omega-3 Benefits and Properties Recognised by EFSA
Omega-3 fatty acids perform various physiological functions. European legislation recognises specific health claims for ALA, EPA and DHA, provided that the relevant conditions of use are met.
1. Contribute to Normal Heart Function
EPA and DHA contribute to the normal function of the heart. This beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA combined.
Both fatty acids form part of cell membranes and participate in various processes related to cardiovascular physiology.
2. Contribute to the Maintenance of Normal Brain Function
DHA is one of the main fatty acids found in nerve cell membranes. It contributes to their structure and helps maintain their functional properties.
EFSA recognises that DHA contributes to the maintenance of normal brain function, with a daily intake of 250 mg of DHA.
3. Contribute to the Maintenance of Normal Vision
DHA is an important structural component of the retina, particularly the membranes of the outer segments of photoreceptor cells. Its presence is essential for maintaining the structure of these tissues.
A daily intake of 250 mg of DHA contributes to the maintenance of normal vision.
4. Contribute to the Maintenance of Normal Triglyceride Levels
EPA and DHA are involved in lipid metabolism and various processes related to triglyceride synthesis and transport.
A daily intake of 2 g of EPA and DHA combined contributes to the maintenance of normal blood triglyceride levels.
This claim applies under specific conditions of use and should not be confused with the medical treatment of hypertriglyceridaemia.
5. Contribute to the Maintenance of Normal Blood Pressure
EPA and DHA fatty acids also participate in various physiological mechanisms related to vascular function. A daily intake of 3 g of EPA and DHA combined contributes to the maintenance of normal blood pressure.
The amounts required for these claims are higher than typical intakes intended for general health maintenance. Therefore, the conditions of use and safety recommendations must be taken into account.
6. Support Brain and Visual Development During Pregnancy
DHA plays a particularly important structural role during the development of the nervous and visual systems. Maternal DHA intake contributes to the normal development of the brain and eyes of the foetus and breastfed infants.
This beneficial effect is obtained with an additional daily intake of 200 mg of DHA, on top of the recommended daily intake of 250 mg of EPA and DHA for adults.
During pregnancy and breastfeeding, food supplements should be selected with advice from a healthcare professional.
Omega-3 in Sport: Muscle Recovery and Performance
Omega-3 fatty acids are also of interest in sports nutrition because of their involvement in cell membrane structure and the production of lipid mediators associated with the physiological response to exercise.
1. Omega-3 and Muscle Recovery
Intense training, particularly when it involves eccentric muscle contractions, can cause temporary muscle soreness and trigger various physiological responses associated with physical exertion.
EPA and DHA fatty acids participate in the synthesis of lipid mediators involved in regulating and resolving inflammatory processes.
Several studies have investigated their relationship with delayed onset muscle soreness (DOMS), muscle discomfort and certain recovery indicators following exercise.
Some trials have reported favourable results, although these may vary depending on the dose used, duration of supplementation and training characteristics.
2. Omega-3 and Muscle Protein Synthesis
The lipid composition of muscle cell membranes can influence various cellular signalling mechanisms. For this reason, researchers have investigated the relationship between EPA and DHA intake and the processes involved in muscle protein synthesis.
Some studies have observed changes in certain cellular responses related to muscle metabolism, although these findings do not necessarily imply a direct increase in muscle mass.
3. Omega-3 and Endurance Exercise
Omega-3 fatty acids form part of the membranes of various cells, including red blood cells.
Their incorporation can modify certain physical properties of these membranes, an aspect that has attracted research interest in relation to vascular function and endurance exercise.
However, their effects on sports performance depend on numerous factors and cannot be equated with those of ergogenic aids whose benefits have been directly demonstrated.
Dietary Sources of Omega-3
A varied diet can provide different types of omega-3 through marine and plant-based foods.
Marine Sources: EPA and DHA
Marine foods are among the main dietary sources of EPA and DHA.
The most important include:
- Small oily fish: sardines, anchovies and certain species of mackerel.
- Oily fish: salmon, herring and other fatty fish.
- Shellfish: mussels and oysters, among others.
- Microalgae oils: sources of DHA and, depending on the species and formulation, EPA as well.
Small oily fish generally accumulate lower levels of certain contaminants, such as mercury, compared with large predatory fish.
Plant-Based Sources: ALA
Plant-based foods mainly provide alpha-linolenic acid.
Some of the most interesting sources include:
- Flaxseeds and flaxseed oil: foods particularly rich in ALA.
- Chia seeds: provide ALA, fibre and other nutrients.
- Walnuts: contain ALA and other unsaturated fatty acids.
- Rapeseed oil: a plant-based source of unsaturated fatty acids, including ALA.
To discover other dietary sources and their nutritional composition, check out our guide to foods rich in Omega-3.
How to Choose the Best Omega-3 Supplement
When buying an Omega-3 supplement, it is important to pay attention to several characteristics that help assess its composition and quality.
The most important criteria include the actual EPA and DHA concentration, the chemical form of the oil, its oxidation status and quality controls.
1. EPA and DHA Concentration
One of the most common mistakes when choosing a supplement is focusing exclusively on the total amount of fish oil stated on the packaging.
For example, 1,000 mg of fish oil does not necessarily equal 1,000 mg of omega-3.
The actual amount of EPA and DHA depends on the concentration of the oil used. Therefore, it is advisable to check the milligrams of EPA and DHA provided per capsule or daily serving.
This information makes it possible to compare different formulations and determine the actual intake of the main long-chain omega-3 fatty acids.
2. Chemical Form: Triglycerides vs Ethyl Esters
Fish oil supplements may be sold in different chemical forms.
Ethyl Esters (EE)
These forms are obtained through processes that modify and concentrate fatty acids.
They allow oils with high EPA and DHA concentrations to be produced, although their absorption may be influenced by the composition of the meal with which they are consumed.
Triglycerides (TG) and Re-esterified Triglycerides (rTG)
Triglycerides are one of the natural forms in which fatty acids occur in fish.
Re-esterified triglycerides are obtained through processes that allow fatty acids to be concentrated and then reincorporated into a triglyceride structure.
Several studies have observed bioavailability advantages for certain triglyceride formulations compared with ethyl esters, although the extent of these differences depends on administration conditions and product composition.
Therefore, chemical form is a useful criterion, but it should be assessed alongside concentration, quality and consumption conditions.
3. International IFOS™ Certification
IFOS™ (International Fish Oil Standards) certification is an independent programme for analysing and assessing fish oil quality.
Its testing procedures verify several relevant parameters:
- EPA and DHA concentration: verification of the declared fatty acid content.
- Oxidation status: assessment of indicators such as peroxide value, anisidine value and TOTOX.
- Environmental contaminants: analysis of certain heavy metals and persistent organic pollutants.
- Product quality: verification of compliance with the criteria established by the programme.
4. Omega-3 Supplements Available at HSN
At HSN, you will find different options to adapt your omega-3 intake to your dietary preferences and nutritional needs.
- Premium Omega-3 TG IFOS 1000 mg: a fish oil formulation in triglyceride form, with a high concentration of EPA and DHA and IFOS™ certification.
- Ultra Omega-3 TG IFOS 1000 mg: a high-concentration omega-3 alternative formulated to provide substantial amounts of EPA and DHA per serving.
- Vegan DHA from Algae Oil: a plant-based option obtained from microalgae, suitable for people following a vegan or vegetarian diet.
Your choice will mainly depend on the amount of EPA and DHA you want to include in your diet, the origin of the oil and your individual preferences.
Recommended Daily Dose and How to Take Omega-3
The amount of omega-3 to consume depends on the type of fatty acid, your usual diet and individual nutritional requirements.
How Much Omega-3 Should You Take Per Day?
For healthy adults, a daily intake of 250 mg of EPA and DHA combined provides the recognised beneficial effect on normal heart function.
For DHA, a daily intake of 250 mg provides the recognised beneficial effects on maintaining normal brain function and normal vision.
In certain circumstances, higher amounts of EPA and DHA may be used, although these should be individually tailored and should not be confused with general intake recommendations.
High doses, particularly those used in the context of blood lipid disorders, require advice from a healthcare professional.
Is It Better to Take Omega-3 in the Morning or at Night?
There is no time of day that has been shown to be universally better for taking omega-3.
The most important thing is to maintain regular intake and follow the product instructions.
It can be taken with breakfast, lunch or dinner, depending on personal preference.
Is It Better to Take Omega-3 with Food or on an Empty Stomach?
It is recommended to take omega-3 supplements with a meal containing some fat.
The presence of dietary fat stimulates digestive processes involved in lipid absorption, such as bile secretion and digestive enzyme activity.
In addition, taking capsules with food may improve digestive tolerance and reduce discomfort such as fishy burps.
Frequently Asked Questions About Omega-3 (FAQ)
Does Taking Omega-3 Cause Weight Gain or Add Calories?
Omega-3 is a type of fat and, as such, provides approximately 9 kcal per gram.
A capsule containing 1,000 mg of oil provides approximately 9 kcal from that oil, a small amount in the context of a daily diet.
Therefore, taking an omega-3 supplement in the recommended amounts does not, by itself, significantly increase daily energy intake.
Maintaining body weight mainly depends on overall energy balance, dietary habits and physical activity.
Does Omega-3 Have Contraindications or Interactions?
Omega-3 supplements generally have a good safety profile when taken according to the manufacturer’s instructions.
However, certain precautions should be considered.
People taking anticoagulant or antiplatelet medication should consult their doctor before introducing these supplements, particularly if they intend to take high doses.
In addition, some clinical trials using high doses of omega-3 have observed an increased risk of atrial fibrillation in certain patient groups, particularly among people with cardiovascular risk factors.
It is also important to check the origin of the oil in cases of food allergies.
High doses of EPA and DHA are not recommended without medical supervision.
What Is the Difference Between Omega-3 and Omega-3-6-9?
Omega-3, omega-6 and omega-9 are different families of unsaturated fatty acids.
- Omega-3: includes ALA, EPA and DHA, found in certain plant-based foods, fish and marine oils.
- Omega-6: includes linoleic acid, an essential fatty acid found in vegetable oils, nuts and seeds.
- Omega-9: includes oleic acid, which is abundant in olive oil and other foods rich in monounsaturated fats.
Both omega-3 and omega-6 fatty acids perform important physiological functions and should form part of a balanced diet.
However, while many diets provide sufficient amounts of omega-6 and omega-9, EPA and DHA intake may be low when oily fish consumption is limited.
Therefore, when the aim is specifically to increase EPA and DHA intake, choosing an omega-3 supplement may be more appropriate than a combined omega-3-6-9 formula.
Can You Take Omega-3 Every Day?
Yes. Omega-3 fatty acids are part of a normal diet and can be consumed daily through food or food supplements.
The amount should be adapted to dietary intake and the product instructions.
Consistency is particularly important for maintaining a steady nutritional intake.
Which Is Better, EPA or DHA?
Neither is universally better than the other, as they perform different but complementary functions.
EPA is involved in the production of lipid mediators and, together with DHA, contributes to normal heart function.
DHA is particularly important for its structural role in the nervous system and retina and contributes to maintaining normal brain function and normal vision.
For this reason, many food supplements combine EPA and DHA in different proportions.
Is Fish-Derived Omega-3 Better Than Algae-Derived Omega-3?
Both sources can provide long-chain omega-3 fatty acids.
Fish oil generally provides EPA and DHA in varying proportions, while microalgae oils may contain high concentrations of DHA and, depending on their origin and formulation, EPA as well.
Omega-3 from microalgae is a particularly interesting alternative for vegans and vegetarians who want to include DHA directly in their diet.
The choice should be based on the actual EPA and DHA content, product quality and dietary preferences.
Related Articles
- Benefits of Omega-3
- Difference Between Omega-3 Fatty Acids EE and TG
- You're Being Misled About Omega-3!
