Fish oil is a popular supplement that provides essential omega-3 fatty acids, which your body cannot produce on its own. Including omega-3s in your diet or through supplementation can help support your overall health. Here’s what you need to know about fish oil, its benefits, and how to choose the right supplement for your needs.

What is Fish Oil?

Fish oil is extracted from the tissues of fatty fish like salmon, mackerel, sardines, and trout which are rich in omega-3 fatty acids.

The three main omega-3 fatty acids which are important to our health are:

1. ALA (Alpha-linolenic acid) from nuts and seeds
2. EPA (Eicosapentaenoic acid) from oily fish
3. DHA (Docosahexaenoic acid) from oily fish

Since the body doesn’t produce omega-3s naturally, they need to come from foods like fatty fish or supplements. To meet the weekly recommendation of Omega 3s, eating two to three 150g servings of fatty fish (like salmon) per week is recommended.

For those who don't frequently eat fatty fish—or simply don’t enjoy it—taking a fish oil supplement can be an easy and effective way to boost your omega-3 intake. 

Why Are Omega-3 Fatty Acids Important?

Omega-3s play a role in:

• Supporting general brain function
• Maintaining heart and cardiovascular health
• Helping with joint mobility and comfort
• Supporting eye health

How Much Fish Oil Do You Need?

The Heart Foundation recommends approximately 500 mg of combined EPA and DHA daily for general health. This can be achieved by:

• Eating two to three servings of oily fish (about 150g per serve) weekly
• Using a high-quality fish oil supplement if you don’t consume fish regularly

If you have specific health concerns, speak to your healthcare professional for tailored advice.

Top Benefits of Fish Oil

Brain Health: Omega-3 fatty acids, especially DHA, are essential for brain development and function. They support cognitive health and may assist with general mood balance.

Heart Health: Fish oil supports cardiovascular health by helping to maintain healthy cholesterol and triglyceride levels. It also helps keep blood vessels functioning well.

Inflammation Support: Omega-3 fatty acids help manage the body’s natural inflammatory response, which is important for overall health.

Pregnancy and Baby Development: DHA is crucial during pregnancy and breastfeeding, as it supports the healthy development of a baby’s brain, eyes, and nervous system.

Eye Health: Omega-3s play a role in maintaining eye function and may help reduce symptoms of dry eyes, such as irritation and discomfort.

Skin Health: Fish oil helps keep the skin hydrated by supporting its ability to retain moisture, which can lead to softer, smoother skin.

How to Choose a Fish Oil Supplement

To get the most benefit from fish oil supplements, here’s what to look for:

1. EPA and DHA Content: Check the label for the combined EPA and DHA amount. The National Heart Foundation of Australia recommends an intake of 500 mg DHA and EPA daily for the general population.
2. Sustainability: Choose companies that support sustainable fishing and marine conservation. Our supplier is certified by Friend of the Sea and IFFO (Marine Ingredients Organisation) which means that the fish used is sourced from sustainable fisheries.
3. Purity and Quality: Opt for products that undergo third-party testing to ensure they are free from contaminants like heavy metals.
4. Size: The size of a fish oil capsule doesn’t always reflect the amount of omega-3 it contains. Smaller capsules can provide the same benefits as larger ones. If you find it difficult to swallow larger capsules, look for smaller-sized options that are easier to take.

What if I'm Vegan or Vegetarian?

For plant-based alternatives, microalgae oil is a direct source of EPA and DHA, making it a great option for vegans and vegetarians. Unlike flaxseeds or chia seeds, which contain ALA (a less efficient omega-3 form), algae oil provides the same type of omega-3s found in fish.

Vitable offers a high-quality algae oil Veg Omega, sourced from one of the highest quality suppliers globally, and is one of the most potent, stable and pure Omega-3 concentrates in the supplements market. The concentrates undergo a thorough refinement and testing process, which ensures maximum freshness and quality.

Best Food Sources of Omega-3s

Fatty Fish (High in EPA and DHA):

• Salmon
• Mackerel
• Sardines
• Trout
• Anchovies

Plant-Based Sources (High in ALA):

• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts

Quick Tips:

• Add ground flaxseeds to smoothies or mix into porridge
• Snack on walnuts for an easy omega-3 boost
• Prepare chia pudding for a nutritious breakfast

Take the Guesswork Out of Supplementation

If you’re unsure how to meet your omega-3 needs, Vitable offers personalised vitamin packs tailored to your health goals. Take our quick quiz to discover the right combination of supplements for you, delivered straight to your doorstep.

Before starting any new supplement, consult with a healthcare professional to ensure it’s suitable for your needs.

Find out more about other areas that the above supplements can help you with:

Fish oil | Veg Omega

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References

1. Braun, L., and Cohen, Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.
2. Heart Foundation Australia. 2015. Healthy Hearts Position Statement. https://www.heartfoundation.org.au/images/uploads/main/Programs/PRO-169_Fish_and_seafood_position_statement.pdf
3. Wang, C., Harris, WS., Chung, M., Lichtenstein, AH., Balk, EM., Kupelnick, B., Jordan, HS., Lau, J. 2006. “n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary- prevention studies: a systematic review.” The American Journal of Clinical Nutrition, 84. 1 (Jul): 5-17. 10.1093/ajcn/84.1.5
4. Balk, EM., Lichtenstein, AH., Chung, M., Kuperlnick, B., Chew, P., Lau, J. 2006. “Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: a systematic review.” Atherosclerosis, 189. 1 (Nov): 19-30. 10.1016/j.atherosclerosis.2006.02.012
5. Calder, PC. 2003. “N-3 polyunsaturated fatty acids and inflammation: from molecular biology to the clinic.” Lipids, 38. 4 (Apr): 434-52. 10.1007/s11745-003-1068-y 
6. Calder, PC. 2006. “n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases.” The American Journal of Clinical Nutrition, 83. 6 (Jun): 150-151. 10.1093/ajcn/83.6.1505S
7. Riediger, ND., Othman, RA., Suh, M., Moghadasian, MH. 2009. “A systemic review of the roles of n-3 fatty acids in health and disease.” Journal of the American Dietetic Association, 109. 4 (Apr): 668-79. 10.1016/j.jada.2008.12.022
8. Larrieu, T., Laye, S. 2018. “Food for Mood: Relevance of Nutrition Omega-3 Fatty Acids for Depression and Anxiety”. Frontiers in Physiology. 9 1047. doi:10.3389/fphys.2018.01047
9. Greenberg, JA., Bell, SJ., Ausdal, WV. 2008. “Omega-3 Fatty Acid Supplementation During Pregnancy”. Reviews in Obstetrics & Gynecology, 1. 4: 162-169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/