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In the ever-evolving world of nutrition and wellness, two pieces of advice seem to stand the test of time, echoed across nutrition blogs, social media platforms, and even in the advice from healthcare professionals:
- Increase your intake of omega-3 fatty acids.
- Consider supplementing with fish oil.
These recommendations are frequently mentioned together, highlighting their association with a myriad of health benefits. This raises an important question: Are omega-3 fatty acids and fish oil one and the same?
Although omega-3 fatty acids and fish oil are often mentioned interchangeably, they are not identical. While fish oil is a rich source of omega-3 fatty acids, omega-3s can also be found in a variety of other sources. Moreover, for those who may not find fish oil suitable, there are alternative ways to boost your omega-3 intake.
This article delves into the intricate relationship between omega-3 fatty acids and fish oil, aiming to demystify their differences and similarities. We'll guide you through the essential considerations for selecting the ideal omega-3 supplement tailored to your health objectives and dietary preferences, ensuring you make an informed decision in your wellness journey.
Defining Omega-3 Fatty Acids
To understand the differences and similarities that tie omega-3 fatty acids and fish oil together, it’s helpful to first define what omega-3s are.
Omega-3s are considered “essential” nutrients. In other words, our body can’t produce most omega-3s on its own and are therefore an essential part of our diet. These healthy fats play a variety of important roles in our bodies.
Omega-3s are a crucial part of the structure of our cells, especially the cells in our brains and eyes. Omega-3s also play roles in boosting our heart health, and some studies have suggested that they may help support better cholesterol levels.*
Studies also indicate that anti-inflammatory properties of omega-3s may be protective against some of our most common and serious health problems today, including:
- Chronic inflammation*
- Heart disease*
- Cognitive dysfunction*
Understanding Fish Oil
Omega-3s are undoubtedly an important part of any healthy diet. But where, exactly, do you get these healthy fatty acids? One good answer: fish oil.
Fish oil is valued among people trying to improve their health because it’s a good source of two specific omega-3s: EPA and DHA.
- EPA, short for eicosapentaenoic acid, is an active omega-3 fatty acid that’s thought to have potent anti-inflammatory effects.*
- DHA, short for docosahexaenoic acid, is another potentially anti-inflammatory omega-3 that is also crucial for building cells in your brain and central nervous system.
As the name suggests, fish oil is made from the fats extracted from fish, especially cold-water oily fish like salmon, herring, and mackerel. Cold-water fish are perhaps the most well-known sources of EPA and DHA, having skyrocketed in popularity because of a famous study conducted in the 1970s. In this study, researchers found that the Greenland Inuit people tended to have significantly reduced rates of heart disease when compared to Western populations. The researchers hypothesized that their better heart health was due to their intake of fatty fish and, more specifically, their EPA and DHA levels.
When you hear health authorities talking about increasing your intake of omega-3s, they usually mean that they want you to increase your intake of EPA and DHA specifically. While there are other kinds of omega-3s out there, these two are the most well-researched.
Fish oil supplements are most often found in either dose-controlled capsules or in liquid form and are widely available in many drugstores and grocery stores.
Other Sources of Omega-3 Fatty Acids
Because fish oil is such a rich source of both EPA and DHA, it’s definitely a good supplement to take if you’re looking to increase your omega-3 intake. However, fish oil pills don’t always fit into everyone’s diet and lifestyle.
For example, some people might not be able to use fish oil pills if they have a fish intolerance or allergy. They’re also unsuitable for vegans and vegetarians. Even people who don’t like fish, in general, may avoid taking fish oil since it sometimes leads to a fishy aftertaste or even uncomfortable and unappetizing gastrointestinal side effects like fish burps.
Luckily, fish oil is not the only way to get your omega-3s. Other fish oil alternatives on the market that are good sources of both EPA and DHA include:
- Krill oil. Krill oil is extracted from krill, a kind of tiny crustacean. It contains omega-3s as well as a unique antioxidant called astaxanthin, which can help boost its anti-inflammatory properties.
- Cod liver oil. Cod liver oil has been historically popular as an immune-supporting supplement. It’s similar to other fish oils since it comes from cod. Not only does it contain omega-3 fatty acids, but it is a rich source of Vitamins D and A, both of which are important for supporting your immune system.
- Algae oil. Algae oil is the best supplementary source of omega-3s since it has a lower environmental impact than fish and crustacean sources. It’s made from the oil of microalgae, a microscopic marine plant organism. Interestingly, microalgae are the reason that other fish sources are so rich in EPA and DHA, to begin with! Microalgae produce these omega-3 fatty acids through photosynthesis and are then eaten by other marine life, passing on their store of healthy fats.
Each of these marine sources provides ample amounts of both DHA and EPA, the same essential omega-3s that are found in fish oil and which are important for human health.
Plant-based Omega-3 Sources
Omega-3s can also be found in plant foods and plant-based supplements, including chia seeds, walnuts, and flaxseed oil. However, there’s one major caveat that comes with these omega-3 sources: they don’t contain EPA or DHA. Rather, they provide another form of omega-3s called alpha-linolenic acid (ALA).
ALA can certainly add to your daily omega-3 intake, getting you closer to your total intake goal. However, it isn’t often enough to rely on ALA alone since your body needs to convert ALA into DHA and EPA before it can be used to its full potential. Unfortunately, the conversion process has been found to be remarkably inefficient when compared to eating DHA and EPA directly. In fact, studies have suggested that only about 5% of ALA in the body actually gets converted to EPA, and less than 0.5% of it is converted to DHA.
In short: plant-based sources like walnuts and chia seeds can certainly help improve your overall omega-3 intake. However, if you want to really reap the benefits of this healthy fat, it’s better to cut the middleman and add in a supplement like algae oil, krill oil, or fish oil to get the most DHA and EPA with each serving. Algae oil is the best omega-3 supplement for vegetarians and vegans since it contains the EPA and DHA your body needs, from a plant-based source.
Distinguishing Between Omega-3 and Fish Oil
While fish oil certainly contains plenty of omega-3s, the key takeaway here is that they are not synonymous terms.
- Fish oil is a specific kind of supplement that can be used to increase your intake of omega-3 fatty acids.
- Omega-3s are a type of nutrient. They’re found in fish oil, yes, but they can also be obtained from a variety of other sources like algae oil.
Choosing the Right Supplement
Now that we’ve covered the many different ways that you can increase your omega-3 fatty acid intake, let’s talk about how to choose the right supplement for you.
First, it’s critical to talk to your doctor before you start taking a new supplement, especially if you want to take it for a specific health benefit. There are no standardized omega-3 dosage recommendations, and your own needs will depend on your current health status. Talking to a medical professional can help you better determine the right supplement and dosage for your goals.
Once you establish your need for omega-3s, you can start shopping around for the right supplement. Because there are so many different choices of omega-3 supplements on the market, it’s important to keep your own health needs in mind and to consider the quality of your supplement.
Some key considerations while shopping for omega-3 supplements to keep in mind:
- Read the nutrition labels. You’re looking for supplements that specifically contain EPA and DHA (not ALA) so that your body can use those healthy fats more efficiently. Chia seed oil, flaxseed oil, and other plant-based supplements may only contain ALA. Algae oil is the only plant-based omega-3 supplement that naturally contains DHA and EPA, the two main omega-3s.
- Check the quality. Fish oil is generally the most widely available omega-3 supplement on the market, which makes it fairly easy to find at most pharmacies and grocery stores. However, fish oil is also prone to rancidity in the time it takes to catch and process. Things to look for in fish oil include its freshness, bioavailability, and the dosage of omega-3s available per serving.
- Consider sustainability. Fish oil, krill oil, and cod liver oil are less environmentally friendly choices. Their production can lead to overfishing, bycatch, and damage to marine ecosystems. Algae oil is a more sustainable solution since algae require far less energy to grow and can be isolated from natural ocean ecosystems.
No matter what your health goals and personal preferences, algae oil is a superior choice for anyone who wants to increase their omega-3 intake. It is more sustainable than other marine sources like fish oil or krill oil and has comparable levels of EPA and DHA in each serving. You can take algae oil even if you don’t eat fish or krill due to an allergy or intolerance or if you’re a vegan or vegetarian. Finally, unlike other plant-based alternatives, your body does not need to go through the extra step of converting ALA into EPA and DHA. It’s the ultimate way to increase your omega-3s without compromise.
