Omega-3 and omega-6 are both essential fats, and both need to be in reasonable proportion. Modern diets tend to be heavy in omega-6 from cooking oils and processed food, and light on omega-3 unless you eat oily fish regularly. For most people the correction is on the omega-3 side.
EPA and DHA are the ones that count
Fish oil provides two long-chain omega-3 fatty acids: EPA and DHA. These are the forms your body uses directly. Plant sources such as flax provide ALA, which converts to EPA and DHA only inefficiently.
EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg. DHA additionally contributes to the maintenance of normal brain function and normal vision at the same intake. Those are approved EU claims, and the thresholds are lower than most people assume.
Reading a fish oil label properly
The number on the front of the bottle is usually the total fish oil, not the EPA and DHA content. A 1000 mg capsule might contain 180 mg EPA and 120 mg DHA. What matters is the second figure, and it should be printed clearly.
- Check EPA and DHA amounts, not total fish oil
- Vitamin E is usually added to keep the oils stable, not as an active ingredient
- Take with a meal to reduce any aftertaste
- Store somewhere cool and dark — these oils oxidise
- This product contains fish and uses a bovine gelatin capsule shell, so it is not suitable for vegans or vegetarians
Our approach
Ocean Vitality provides 360 mg EPA and 540 mg DHA per daily dose, comfortably above the threshold the approved claims require, stabilised with vitamin E.
Ocean Vitality Omega-3 + Vitamin E
Fish oil with 540 mg DHA and 360 mg EPA, stabilised with vitamin E · €24,99
This article is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, or taking medication, consult a healthcare professional before starting anything new.