Omega 3s are essential fatty acids your body doesn't make on its own: you need to get them from your diet or a supplement. EPA and DHA, the two active forms found in fish oil, contribute to normal heart function from 250mg a day, and also play a role for the brain, vision and skin. Here's what they actually do and how much you need.
What exactly are omega 3 fatty acids?
Omega 3 is a family of polyunsaturated fatty acids. Within it, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in oily fish, are the best studied nutritionally. ALA, of plant origin and found in flaxseed for example, has to be converted by the body into EPA and DHA, a process that isn't very efficient: only a small fraction of the ALA you eat actually ends up converted into these two active forms. That's why a direct source of EPA and DHA, such as fish oil, remains the most reliable way to cover your needs.
Which functions are officially recognised?
EPA and DHA contribute to normal heart function, at a daily intake of at least 250mg combined. Nature Avenue's Omega 3 provides 700mg of EPA and 500mg of DHA per daily dose, well above that threshold. Beyond the heart, DHA also contributes to the maintenance of normal vision and supports normal brain function, two roles also recognised at European level for this fatty acid.
How much do you need?
The officially recognised threshold for heart function is 250mg of combined EPA and DHA a day, an amount most people don't reach through diet alone, unless they eat oily fish several times a week. One to two capsules of the Nature Avenue supplement comfortably cover this need, with a decent margin for the other functions linked to these fatty acids. For comparison, reaching that same 250mg through diet alone means eating a portion of oily fish such as salmon, mackerel or herring around twice a week.
Fish oil or a plant-based source?
Fish oil remains the most direct and best-dosed source of EPA and DHA. Plant-based alternatives based on ALA, such as flaxseed oil, provide a different omega 3 fatty acid, which the body converts to EPA and DHA only inefficiently. If you follow a vegetarian or vegan diet, it's worth checking a supplement's exact composition before buying it, rather than assuming it covers the same needs. Algae grown specifically for their EPA and DHA content also exist as a direct vegan source, though they're less widely available than fish oil.
How and when should you take it?
Take your omega 3 capsule with a meal containing some fat, which helps absorption of these fat-soluble fatty acids. Regularity matters more than the exact time of day: many people choose breakfast or lunch so they don't forget. As with any food supplement, stick to the dose stated on the packaging, and ask your doctor for advice if you're taking blood thinners.
How do you choose a good omega 3 supplement?
Not all omega 3 supplements are equal. Check the actual amount of EPA and DHA per dose, not just the total amount of fish oil: two products labelled "1000mg fish oil" can contain very different doses of active fatty acids. The form they come in matters too, with ethyl ester or triglyceride being the most common forms in quality supplements. Finally, a good-quality fish oil shouldn't leave a strong fishy aftertaste after you take it.
In short, omega 3, and EPA and DHA in particular, contribute to normal heart function from 250mg a day, with additional roles for the brain and vision. A direct source such as fish oil remains the most reliable way to reach that intake every day.
Food supplement. Not to be used as a substitute for a varied diet and a healthy lifestyle.
