What is the best Omega 3 ? Our advice and opinions (2023)

Omega 3s are essential fatty acids that play a crucial role in heart, brain and joint health. Omega 3s are divided into three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). The first two are mainly found in fatty fish and fish oils, the last one in nuts, seeds and legumes. 

The benefits of omega 3 are numerous. They can help reduce the risk of heart disease, improve brain health and cognitive function, and relieve joint pain. Omega 3s can also help reduce inflammation in the body and improve skin health. 

However, it is important to maintain a good balance between omega 3 and omega 6 in our diet. Omega 6s are also essential fatty acids, but are often consumed in excess in Western diets, which can lead to excessive inflammation in the body. Getting enough omega 3 can help balance omega 6 levels and reduce inflammation.

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

There are many sources of omega 3, each with its own benefits. Fatty fish 🐟 such as salmon, tuna, sardines and herring are rich sources of omega 3 EPA and DHA. These two fatty acids are particularly beneficial for heart health, as they can reduce the risk of heart disease and lower excessively high triglyceride levels. However, be careful to consume fatty fish from sustainable sources, monitoring the origin and fishing method.  

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 brain health and eye health. Flaxseeds are particularly rich in ALA and can be used in powder form or pressed to make oil.

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 that acts as an anti-inflammatory in the body. It is particularly useful in reducing the risk of heart disease and mood disorders such as depression and anxiety. 

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

ALA (alpha-linolenic acid) is an omega-3 fatty acid found primarily in plants such as flaxseed, walnuts and chia seeds. It is important for heart health and may also help reduce the risk of chronic diseases such as type 2 diabetes. 

ALA is not the best omega 3, because it is less easily used by the body. But for all that, it is better to have a balanced consumption of the different types of omega 3 fatty acids in order to benefit from their maximum health advantages!

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.

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, including the fact that they are easy to swallow and can be taken anywhere, at any time of day. In addition, with a quality fish oil, the capsules generally avoid a fishy aftertaste in the mouth. Note that capsules can be difficult to swallow for some people, especially for children or people who have difficulty swallowing tablets. There are mainly 2 sizes of capsules: 500 mg or 1000 mg. For ease of use and a more pleasant experience in the mouth, we at Novoma prefer the 500 mg capsules.
  
  
• Omega 3 gummies are a newer form of supplement. They usually have a pleasant flavor and are more easily consumed by children. However, they tend to be less concentrated in EPA and DHA than capsules, since they only contain omega 3 extracted from algae. This explains why they are not widely available on the market and also not very 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 learn more about gummies, we invite you to read our blog post on gummies.
  
  
• Liquid forms of Omega 3 are an easy alternative for people who have difficulty swallowing capsules. They can easily be mixed with food or drinks, and are easily absorbed by the body. The downside is that they can be quite expensive, and have a strong flavor that not everyone likes!