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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. Unfortunately, most people do not consume enough omega 3 in their daily diet. This study by the Anses, for example, tells us (p. 30 of the report) that 89% of adults in France are at risk of deficiency in EPA and DHA, polyunsaturated fatty acids that are good for health - 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 health

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

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

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.

best omega 3

EPA, DHA and ALA, the best fatty acids for your health

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!

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.

When choosing an omega 3 supplement, there are several important factors to consider. Here are some tips and tricks to help you choose the best omega 3 for your health.

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 3s typically include seaweed, flaxseed or walnuts. The benefits of consuming plant-based omega 3s are that these sources are often rich in other nutrients such as fiber, antioxidants and vitamins. In addition, 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 benefits 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 is important to choose sustainable sources of fish by favouring eco-responsible fishing that can be recognized thanks to certain labels such as theFriend of the Sea® label , which certifies fishing that respects biodiversity. In addition, it is important to choose small wild 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, 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!

The best omega 3 to the rescue of your health!

You have understood that omega 3 is an essential fatty acid for our health, both cardiac and cerebral. The Anses recommends a daily consumption of 250 mg (each) of EPA and DHA, and 1% of caloric intake of ALA. These 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 is the deficiency which guards us - or the imbalance between the various types of fatty acids! It is thus necessary to privilege omega 3 to omega 6, and for that, if you cannot rely on a good diet, you can call upon food complements. 

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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