If you’re not getting enough omega-3s in your diet from foods like fatty fish, you may want to take an omega-3 supplement. Omega-3 supplements come in many different forms, from regular fish oil to mammalian oil.
Omega-3 fatty acids are very important for your health.
Eating whole foods that are rich in omega-3s, like fatty fish is the best way to get enough.
If you don’t eat a lot of fatty fish, you may want to consider taking a supplement.
However, there are hundreds of different omega-3 supplements available. Not all of them have the same health benefits.
This detailed guide explains everything you need to know about omega-3 supplements.
Omega-3s come in several forms
Fish oil comes in both natural and processed forms.
The processing can affect the form of the fatty acids. This is important, because some forms are absorbed better than others.
- Fish. In whole fish, omega-3 fatty acids are present as free fatty acids, phospholipids, and triglycerides.
- Fish oil. In conventional fish oils, omega-3 fatty acids are mostly present as triglycerides.
- Processed fish oil. When fish oils are refined, food chemists often convert the triglycerides into ethyl esters, allowing them to adjust the concentration of DHA and EPA in the oil.
- Reformed triglycerides. The ethyl esters in processed fish oils can be converted back into triglycerides, which are then termed “reformed” triglycerides.
All of these forms have health benefits, but studies indicate that the absorption of omega-3 from ethyl esters is not as good as from the other forms — although some studies suggest they are equally well absorbed (1, 2).
Summary
Omega-3s come in several forms, most commonly as triglycerides. Some fish oils that are more processed may contain omega-3 ethyl esters, which don’t seem to be absorbed as well.
Natural fish oil
This is the oil that comes from the tissue of oily fish, mostly in the form of triglycerides. It’s the closest thing you can get to real fish.
Natural fish oil contains several important nutrients.
The amount of omega-3s in fish oil — including both EPA and DHA — ranges from 18–31%, but the amount varies between fish species (3, 4, 5).
Additionally, natural fish oil boasts vitamins A and D.
Salmon, sardines, herring, menhaden and cod liver are among the most common sources of natural fish oil. These oils are available in capsules or liquid form (6).
Summary
Natural fish oil contains the omega-3 fatty acids EPA and DHA. It also provides vitamins A and D.
Processed fish oil
Processed fish oil is purified and/or concentrated. It consists of ethyl esters or triglycerides.
Purification rids the oil of contaminants, such as