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Quel est le Meilleur Oméga 3 ? Nos Conseils et Avis (2024)

Omega 3s are essential fatty acids that play a crucial role in heart, brain and joint function. Unfortunately, most people do not consume enough omega-3s in their daily diet. This Anses study, for example, tells us (p. 30 of the report) that 89% of adults in France are at risk of lacking EPA and DHA, polyunsaturated fatty acids that are good for the body - the famous "good fats"!


Fortunately, many sources of omega 3 are available. Fatty fish such as salmon, tuna, sardines and herring are rich sources of omega 3 EPA and DHA. Fish oils, nuts, seeds and legumes such as flaxseed, chia seeds and hemp seeds are also sources of quality ALA omega 3. 


But how do you know which omega 3 is best for you? The benefits and properties of different sources vary. We explain everything in this detailed guide.

best omega 3

Omega 3: essential fatty acids for our bodies

Les oméga 3 sont des acides gras essentiels qui jouent un rôle important dans les fonctions cardiaque, cérébrale et articulaire. Les oméga 3 se divisent en trois types : l’acide eicosapentaénoïque (EPA), l’acide docosahexaénoïque(DHA) et l’acide alpha-linolénique (ALA). Les deux premiers sont principalement trouvés dans les poissons gras et les huiles de poisson, le dernier dans les noix, les graines et les légumineuses. 


The benefits of omega-3 are numerous. They contribute to heart function, brain function, cognitive function, and are good for the joints. Omega 3 also contributes to the appearance of the skin. 


Attention cependant : il est important de maintenir un bon équilibre entre les oméga 3 et les oméga 6 dans notre alimentation. Consommer suffisamment d’oméga 3 peut aider à équilibrer les niveaux d’oméga 6.


To learn more about omega 3s, their types and distribution, you can discover our complete guide on omega 3s

Fatty fish, oils, nuts, seeds: what are the best sources of omega 3?

Il existe de nombreuses sources d’oméga 3, chacune avec ses propres avantages. Les poissons gras 🐟 comme le saumon, le thon, la sardine et le hareng sont des sources riches en oméga 3 EPA et DHA. Ces deux acides gras sont particulièrement bénéfiques pour la fonction cardiaque. Faites tout de même attention à consommer des poissons gras issus de sources durables, en surveillant l’origine et la méthode de pêche.  

Fish oils, such as krill oil or salmon oil, are also a rich source of omega 3 EPA and DHA. They are often used in the form of dietary supplements and can be a good option for people who find it difficult to consume enough fatty fish in their diet... that's many of us! 


Nuts, seeds and legumes such as flax seeds, chia seeds and hemp seeds are sources of omega-3 ALA. ALA is beneficial for the brain and eyes. Flaxseeds are particularly rich in ALA and can be used in powder form or pressed to make oil.

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EPA, DHA et ALA, les meilleurs acides gras pour votre organisme

Well, we've already mentioned EPA, DHA and ALA several times, but... what are they exactly?  


As mentioned, these are the 3 main types of omega 3. All are fatty acids. 


A fatty acid is an organic molecule composed of carbon and hydrogen chains. Fatty acids play an important role in our body: they are used for energy production, cell construction, and are also involved in many metabolic processes. Some fatty acids are considered essential, meaning that our bodies cannot produce them themselves and must therefore obtain them from food. Omega 3 fatty acids are among them. 


EPA (eicosapentaenoic acid) is a polyunsaturated fatty acid. It is particularly useful for the heart and mood. 


DHA (docosahexaenoic acid) is another omega-3 fatty acid that is essential for normal brain function. It is also important for the eyes, and for the development and growth of fetuses and young children. 


ALA (alpha-linolenic acid) is an omega-3 fatty acid found mainly in plants such as flaxseeds, walnuts and chia seeds.


ALA is not the best omega-3, as it is less easily used by the body. Even so, it's best to have a balanced intake of the different types of omega-3 fatty acids to get the most out of their benefits for the body!

We recommend

best omega 3

Omega 3

Ultra pure fish oil concentrated in omega 3 essential fatty acids (90% triglycerides).

  • ✅ EPAX® ultra pure fish oil
  • ✅ 800 mg EPA & 600 mg DHA
  • ✅ Friend of the Sea
  • ✅ Oxydation minimale (Totox < 3)
See the product

How to choose the best omega 3 supplement? Our advice.

Lorsque vous choisissez un complément d’oméga 3, il y a plusieurs facteurs importants à prendre en compte. Voici quelques conseils et astuces pour vous aider à choisir le meilleur oméga 3 pour votre organisme.

The origin of Omega 3

Take an interest in the origin of the omega 3 you consume.   


Omega 3 can be of plant or animal origin.   


More concretely:

  • - Plant-based sources of omega 3 generally include seaweed, flaxseed and walnuts. The advantages of consuming plant-based omega 3s are that these sources are often rich in other nutrients such as fiber, antioxidants and vitamins. What's more, plant-based omega 3s are considered a more ethical and sustainable option, as their production does not require the killing of animals. This makes them suitable for people following a vegan diet. However, plant-based omega-3s are often less concentrated in EPA and DHA, and are often more expensive.

  • - Animal sources of omega 3 include fatty fish such as salmon, tuna, sardines and mackerel, as well as fish oils. The advantages of consuming animal-based omega 3s are that they are often richer in EPA and DHA, the most beneficial types of omega 3 fatty acids for health. However, it's important to choose fish sources that are sustainable, by favoring eco-responsible fishing that can be recognized thanks to certain labels such asFriend of the Sea® , which certifies fishing that respects biodiversity. It's also important to choose small, wild-caught fish, which contain fewer heavy metals and contaminants.  

Composition and content of omega 3

The concentration of EPA, DHA and ALA varies from one supplement to another, so check the composition before making your choice.   

Also, it is important to note that when choosing an omega 3 supplement, it is best to focus on the percentage of EPA and DHA rather than the milligram content. At Novoma, our Epax fish oil has a high ratio of 40% EPA and 30% DHA, which is perfectly balanced. This is important because there are many dietary supplements on the market with a zero or unbalanced ratio. Anses recommends a minimum of 500 mg of EPA and DHA combined; our omega 3 dietary supplement, for example, has 800 mg of EPA and 600 mg of DHA per dose, amounts that are both optimal and perfectly balanced 💪

We recommend

best omega 3

Omega 3

Ultra pure fish oil concentrated in omega 3 essential fatty acids (90% triglycerides).

  • ✅ EPAX® ultra pure fish oil
  • ✅ 800 mg EPA & 600 mg DHA
  • ✅ Friend of the Sea
  • ✅ Oxydation minimale (Totox < 3)
See the product

Certifications and labels

Certifications and labels guarantee the quality and purity of products. One of the most recognized in the world is the Epax® label.  

Epax® fish oil is extracted at low temperatures and then cleaned in Aalesund, Norway. A proprietary molecular distillation method is used to purify the oil, removing all environmental contaminants and heavy metals. The purity of the oil exceeds the standards set by GOED. 

The advantage of Epax fish oil is that it is highly concentrated in omega 3 in the natural form of triglycerides, which is easily bioavailable to the body. It offers an excellent balance of fatty acids, with 40% EPA and 30% DHA.


Make sure your supplements are pure and non-oxidized. Indeed, oxidation is a normal process in all fats and oils due to the presence of unsaturated fatty acids.  

There is a crucial index to measure the rate of oxidation of omega 3: the TOTOX. The lower the index, the less oxidized or rancid the oil is, which means that the omega 3 contained in the oil is less likely to be destroyed. It is therefore essential to check this index before buying omega 3. The maximum recommended limit is 26. 

At Novoma, we are proud to announce that the TOTOX of our omega 3 remains below 3 throughout the life of our product. This very low number ensures that each capsule contains the maximum amount of Omega 3. This is made possible by stabilizing our fish oil using a patented method (called XO®) to preserve its nutritional and organoleptic qualities. This process uses natural antioxidants such as rosemary and tocopherol extracts to ensure exceptional stability of the polyunsaturated fatty acids.

best omega 3

The brand

Brand transparency is also important when choosing the best omega 3. It is always a good idea to ask about the brand's values and check that it provides certificates of analysis to guarantee the quality of its products.

The price

Of course, price is also a factor to consider when choosing an omega 3 supplement. Make sure the product you buy is worth the money in terms of quality and dosage.

Capsules, gummies or liquid: what is the best form of omega 3 for you?

There are several forms of omega 3 supplements on the market, each with its advantages and disadvantages. Here is an overview of the different forms available and for whom they are best suited.


  • - Omega-3 capsules are probably the most popular and convenient way to consume omega-3-rich fish oil. They offer many advantages, not least that they are easy to swallow and can be taken anywhere, at any time of day. What's more, with quality fish oil, capsules generally avoid a fishy aftertaste in the mouth. It should be noted that capsules can be difficult to swallow for some people, particularly children or those with difficulty swallowing tablets. There are 2 main capsule sizes: 500 mg and 1000 mg. For ease of use and a more pleasant mouthfeel, we at Novoma prefer 500 mg capsules.

  • - Omega-3 gummies are a more recent form of supplement. They usually have a pleasant taste and are more easily consumed by children. However, they tend to be less concentrated in EPA and DHA than capsules, since they contain only omega 3 extracted from algae. This explains why they are not widely available on the market, and also why they are less concentrated in fatty acids. As a result, they may be less effective for some people who require a higher dose of EPA and DHA. To find out more about gummies, we invite you to read our blog post on gummies.

  • - Liquid forms of Omega 3 are an easy-to-take alternative for people who have difficulty swallowing capsules. They can easily be mixed with food or drink, and are readily absorbed by the body. On the downside, they can be quite expensive, and have a strong flavor that doesn't appeal to everyone!

The best omega-3s to help you stay in shape!

As you can see, omega 3 is an essential fatty acid for our well-being, both cardiac and cerebral. Anses recommends a daily intake of 250 mg (each) of EPA and DHA, and 1% of caloric intake of ALA. The omega-3 fatty acids EPA, DHA and ALA have unique properties, and are found mainly in oily fish, oils, seeds and legumes. 


Unfortunately, these foods are often absent from our diet, or too little present, and then it's nutritional deficiency that awaits us - or imbalance between the various types of fatty acids! So you need to give priority to omega-3s over omega-6s, and if you can't rely on a good diet, you can rely on food supplements. 


In this case, we advise you to choose food supplements that are well dosed, traceable, affordable and sufficiently rich in active ingredients. In this regard, the best form of omega 3 is probably triglycerides, which are the natural lipids that allow fatty acids to be stored in the body. This is the form we have chosen for our EPAX fish oil supplement, for perfect fatty acid assimilation and balance. 👌


Co-founder of NOVOMA

Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective active ingredients, carefully chosen and 100% clean, to best meet the needs of the body.

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