Struggling to pick the “right” omega-3 in a sea of fish oils, krill oils, and plant oils? Here’s a clear, SEO-friendly guide to help you compare products, decode labels, and focus on what actually matters for results.
EPA vs. DHA: The Omega-3s That Do the Heavy Lifting
What they are
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EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain marine omega-3s—the two most researched forms.
Why they matter
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Heart: EPA + DHA support normal cardiovascular function.
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Brain & Eyes: DHA is a key structural fat in the brain and retina and helps maintain normal cognitive function and vision.
Bottom line: Prioritize supplements that deliver meaningful amounts of EPA + DHA, with DHA playing a leading role for brain and eye support.
Read the Label: “Fish Oil” ≠ “Omega-3” ≠ “EPA + DHA”
Not all numbers on the front of the bottle mean the same thing.
What to look for on Supplement Facts
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EPA (mg) + DHA (mg) per serving → these are the active omega-3s you’re paying for.
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Ignore “total fish oil” weight—that includes other fats that don’t count toward your EPA/DHA intake.
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Some brands list “total omega-3s” without breaking out EPA/DHA. That’s not enough detail.
A quick dose check
A practical target for many people is ~1,000 mg/day of total omega-3s with a strong share from EPA + DHA.
Example: If one softgel provides 180 mg EPA + 120 mg DHA = 300 mg, you’d need ~3–4 softgels/day to reach ~1,000 mg total omega-3s.
Bottom line: Choose products that clearly state EPA and DHA per serving, and do the simple math to meet your daily goal.
Skip “Omega-3-6-9” Blends
Why to avoid them
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Omega-6 intake is already high in Western diets and competes with omega-3s for space in cell membranes. Typical omega-6:omega-3 ratios run 10:1 to 20:1; many experts recommend keeping it ≤5:1.
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Omega-9 is non-essential—your body can make it—so there’s no need to supplement it.
Bottom line: Don’t dilute your omega-3 with extra omega-6/9. Focus on EPA + DHA.
Plant Omega-3 (ALA) vs. Marine Omega-3 (EPA/DHA)
The conversion problem
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Plant sources (flax, chia, walnuts) provide ALA (alpha-linolenic acid). Your body converts ALA to EPA and DHA very inefficiently.
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The documented benefits for brain and vision are tied to DHA, not ALA.
Smart vegan option
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If you’re plant-based, choose a microalgae-derived DHA (often with EPA) supplement—this gives you the direct, effective forms without fish.
Bottom line: ALA is healthy, but for targeted heart/brain/eye benefits, use EPA/DHA from fish oil, krill oil, or algae oil.
Quick Buyer’s Checklist
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EPA + DHA clearly listed (mg per serving)
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Enough dose to hit your daily target (many aim for ~1,000 mg total omega-3s with substantial EPA/DHA)
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No omega-6/9 add-ins
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Source fits your diet: fish/krill (marine) or microalgae (vegan)
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Quality signals: third-party tested, freshness/oxidation controlled, transparent labeling
Fast FAQs
How much omega-3 should I take?
Many people aim for ~1,000 mg/day total omega-3s with a strong percentage as EPA + DHA. Always read the label and add up EPA + DHA, not total oil.
Is plant omega-3 (ALA) enough?
Great for overall diet quality, but ALA converts poorly to EPA/DHA. For brain and vision outcomes linked to DHA, use marine or algae sources.
Can I just buy “omega-3-6-9” to cover everything?
You likely don’t need extra 6 or 9, and more omega-6 can worsen the omega-6:omega-3 imbalance. Stick with pure omega-3 (EPA/DHA).
