Omega 3 Supplement Guides: Benefits and How To Buy

Omega-3 is essential fat for your body, especially brain development. However, many don't know exactly how to buy it. Explore this post to get a basic Omega-3 buying guide to choose the best supplement.

What are Omega-3 acids?

Omega-3 is one of the polyunsaturated fats that you must get from food or supplements. They are needed for health, but your body can't produce them as it can other fats.

The Omega-3 has three main types, including EPA, DHA, and ALA.

  • EPA: typically found in fatty fish, seafood, and fish oil
  • DHA: to serve as a structural component in cell membranes, particularly in nerve cells in your brain and eyes
  • ALA: found in high-fat plant foods, especially flaxseeds, chia seeds, and walnuts

Benefits of Omega-3 acids

Omega-3 fatty acids are good for health.

  • Improve eye health: DHA is a major structural component of your eye's retina. When you don't get enough DHA, vision problems may arise. DHA can prevent macular degeneration, which is the first cause of permanent eye damage and blindness
  • Improve heart health: Omega-3 acids reduce triglycerides and prevent irregular heartbeat
  • Fight inflammation: Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation
  • Improve brain development: Omega-3 is important for brain development throughout life, from early cognitive development in fetuses to learning and memory in adults. The more omega-3 we get, the better memory we have. You can add more Omega-3 to your meals with some brain-boosting foods
  • Good for skin: Omega-3 is good for your skin in several ways: protects your skin from the sun, reduces the risk of acne, prevents premature aging, and maintains hydration of your skin

Omega-3 supplements: Ways to buy 

The simplest way to optimal Omega-3 intakes is to eat fatty fish at least twice a week. If you don't eat fatty fish, you should take a supplement to add Omega-3 acids to your body. 

Read the label 

In any Omega-3 supplements, the real “active ingredients” that you are taking are eicosapentaenoic acid and docosahexaenoic acid. The supplements you are taking may contain other kinds of fatty acids besides EPA and DHA. This is why in a 1000 mg capsule you may only be getting 300 mg of EPA+DHA.


The label shows the amount of EPA and DHA per capsule. Be careful with supplements that list only the specific amount of Omega-3s, instead of EPA+DHA. Take a look at Omega supplements which may have both Omega-6 and Omega-9 acids.

Check the supplements is fresh

Like seafood, Omega-3 is easy to get rancid. Once they go bad, they'll have a foul smell and become harmful. Check the production and expiry date of the supplements. To prevent oxidation, the Omega-3 supplements should contain vitamin E or a natural antioxidant that occurs in krill oil

Check for the sustainability

Fish oil is made from finite resources in the oceans, so try to buy Omega-3 supplements from sustainable fishing practices, and have regulations regarding their production procedure. When buying Omega-3 supplements, look out for labels from MSC organizations, or others that have certified.

Wrapping up 

Omega-3 supplements are great for people who don't eat fatty fish. Make sure the supplement contains enough EPA and DHA content. Be sure to educate yourself before buying Omega-3 supplements.