How to compare omega-3 products.
The amount of fish oil on the front does not decide the comparison. Look at EPA, DHA, the daily serving and your existing diet.
Read EPA and DHA
The total fish-oil amount is not a direct comparison value.
Check the daily serving
Figures may refer to one capsule or a multi-capsule serving.
Include food
Oily fish and plant sources belong in the full picture.
Fish oil is the carrier; EPA and DHA are the key figures.
Omega-3 products differ widely. The label should state the amounts of the individual fatty acids per recommended daily serving.
Do not compare only a statement such as “1000 mg fish oil”. Check how much EPA and DHA the stated serving actually provides.
- Distinguish one capsule from the daily serving
- Read EPA and DHA separately
- Consider added vitamins in cod-liver-oil products
Food remains part of the decision.
Oily fish supplies EPA and DHA, while flaxseed, rapeseed oil, chia seeds and walnuts mainly provide ALA. Algae oil can be a plant-based source of DHA and sometimes EPA.
Whether a supplement is useful therefore also depends on what regularly appears on your plate.
- Assess eating habits honestly
- Choose a source that fits your diet
- Avoid using several omega-3 products in parallel
More is not automatically better here either.
High intakes can matter depending on health and medication. Discuss use with a medical professional if you take anticoagulants or have a planned procedure.
Follow the stated daily serving and consider the product, diet and personal situation together.
- Follow the recommended daily serving
- Consider medication and health conditions
- Stop and seek advice if adverse effects occur
Myth and reality.
“The larger the fish-oil number on the front, the better the product.”
EPA, DHA and the reference daily serving are the useful figures for comparison.
Continue with reliable information.
The article is based on official Swiss authorities and established professional sources. Sources may be updated; the current product label and your personal situation remain decisive.