Not all fats are the same – it depends on their quality and composition. Omega-3 fatty acids can rightly be described as ‘good fatty acids’ – you need them for a number of organs, including your heart.
However, your body cannot produce these important building blocks itself; you must obtain them from food. With the abundance of foods and dietary supplements available, it is easy to lose track. We will therefore show you what to look for when buying omega-3 and how to find the best product for you.
What types of omega-3 fatty acids are there?
Omega-3 fatty acids are polyunsaturated fatty acids that must be consumed through food in order to have a beneficial effect on health. Depending on the length of their carbon chain and the number of double bonds they contain, they are divided into short-chain and long-chain fatty acids. The most common short-chain omega-3 fatty acid is alpha-linolenic acid (ALA), which is found mainly in vegetables, nuts and seeds. The best-known long-chain omega-3 acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish and algae in particular. Your body needs fats from both groups, although it can convert ALA into EPA and DHA itself – but only to a limited extent and with a lot of effort. It is therefore advisable to consume direct sources of EPA and DHA.
The best natural omega 3 sources
Omega-3 fatty acids are found in food, so you can get them from your diet. The catch is that they are only found in certain foods. Good sources of ALA include flaxseed oil, chia oil, hemp oil, walnut oil, walnuts and green leafy vegetables. However, you should also eat plenty of foods containing DHA and EPA, such as salmon, tuna, herring, mackerel and sardines – although these can be contaminated with heavy metals. Certain microalgae also contain these valuable substances. However, fish is not a regular part of the diet for most people in our part of the world. It therefore makes sense to take high-quality omega-3 supplements as a supplement.
How do you choose the best omega-3 fatty acid supplement?
The question many people are now asking themselves is: Which omega-3 supplement is the best? And what should you look out for when comparing products? Well, omega-3 fatty acids are generally available in various forms – from capsules and soft tablets to oils. Capsules are particularly popular because they are easy to take and can be taken anywhere without any hassle. However, some people find them difficult to swallow, which is why oils are becoming increasingly popular.
However, omega-3 supplements can vary greatly – the choice therefore depends not only on your personal preferences, but also on other important factors:
Purity and quality
In any case, make sure you choose a high-quality product – this is the only way to benefit from the positive effects of omega-3 fatty acids. This also means that the manufacturer should provide information about the origin and quality of the raw materials. Heavy metals and other unnecessary ingredients should be avoided. If sustainability is important to you, you should choose a product that is as environmentally friendly as possible. Algae-based supplements are particularly suitable here.
Dosage forms and ingredients
As mentioned above, there are different forms of administration to suit different preferences. However, it is important to note that not all forms are free from unnecessary additives. It is therefore best to take a close look at the list of ingredients.
Smell and taste
Since you should take omega-3 fatty acids regularly, you need to be able to tolerate the taste. Many products taste very fishy and can cause problems when swallowing. However, there are now supplements with natural flavours that taste pleasant, such as lemon.
Composition, dosage & optimal ratio of EPA to DHA
The most important aspect of any omega-3 supplement is the right composition: it should contain the most important omega-3 fatty acids, namely DHA and EPA, and if possible others such as SDA, DPA or ALA. This allows your body to draw on the full range of benefits. There is no ideal ratio of DHA to EPA for optimising omega-3 status. The ratio is only relevant in cases where supplementation is pursued for clinical reasons – in which case, the optimal ratio should be determined by a doctor.
BIOGENA best rated omega-3 supplements in comparison
Whether you prefer capsules or oil, BIOGENA has a range of interesting omega-3 products in its range that support your body.
This product performs best in our omega-3 supplement tests because it contains all the important omega-3 fatty acids DHA, EPA, ALA, SDA and DPA from high-quality raw materials, is highly concentrated and pure, and is especially suitable for those who do not like capsules. The supplement is manufactured to the highest quality standards without harming marine fisheries or ecosystems. It also scores points with its natural lemon and rosemary flavour.
What is the composition of each supplement?
|
Contained fatty acids |
Note |
DHA, proportion of EPA variable |
For targeted intake of 250 mg DHA per day in vegan form |
|
DHA, proportion of EPA variable |
For targeted intake of 250 mg DHA per day |
|
DHA, proportion of EPA variable |
Specially developed for pregnant women and breastfeeding women |
|
DHA & EPA |
High-dose omega 3 |
|
DHA & EPA |
Good dosage in vegan form |
|
DHA & EPA |
Liquid for easy intake |
|
DHA, EPA, ALA |
With ALA from linseed oil |
|
DHA, EPA & DPA |
Specially designed for athletes |
|
DHA, EPA, ALA, SDA, DPA |
Highly concentrated, vegan and in liquid form |
Best omega-3 for kids
Our Marine Omega-3 liquid is best suited for children. The dosage should be determined by a doctor.
Best vegan omega-3
Our Omega-3 liquid vegan Superior offers a blend of five omega-3 fatty acids in high doses, easy to take in liquid form.
Best omega-3 fish oil
Our Marine Omega-3 liquid is highly pure and concentrated.
Our winner & best omega-3 supplement: Omega-3 liquid vegan Superior
This product performs best in our omega-3 supplement tests because it contains all the important omega-3 fatty acids DHA, EPA, ALA, SDA and DPA from high-quality raw materials, is highly concentrated and pure, and is especially suitable for those who do not like capsules. The supplement is manufactured to the highest quality standards without harming marine fisheries or ecosystems. It also scores points with its natural lemon and rosemary flavour.
Conclusion: It's all about the composition
Fat is constantly under criticism, but it all depends on the quality and composition. Omega-3 fatty acids, for example, are extremely important for your body. However, as your body cannot produce these substances itself, you need to obtain them from your diet. But it is not that easy to meet your daily requirements. This is where high-quality omega-3 supplements can help. Pay particular attention to the origin and quality, as well as a formula that contains all essential fatty acids.
Frequently asked questions
If LDL cholesterol is elevated, omega-3 supplements containing EPA and DHA can be particularly helpful in stabilising blood levels. It is therefore advisable to choose products that contain fish or algae oil.
Both babies and mothers benefit from taking omega-3 during pregnancy. DHA is considered particularly important because it supports the brain and eye development of the child.
Omega-3 supplements that contain mainly EPA and DHA can alleviate menstrual cramps and can also be taken to prevent them. Women should therefore focus on products containing these ingredients.
Sources:
Shahidi F, Ambigaipalan P. Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annu Rev Food Sci Technol. 2018 Mar 25;9:345-381. doi: 10.1146/annurev-food-111317-095850. PMID: 29350557. https://pubmed.ncbi.nlm.nih.gov/29350557/
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909. https://pubmed.ncbi.nlm.nih.gov/12442909/
Costantini L, Molinari R, Farinon B, Merendino N. Impact of Omega-3 Fatty Acids on the Gut Microbiota. Int J Mol Sci. 2017 Dec 7;18(12):2645. doi: 10.3390/ijms18122645. PMID: 29215589; PMCID: PMC5751248. https://pubmed.ncbi.nlm.nih.gov/29215589/
Cholewski M, Tomczykowa M, Tomczyk M. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients. 2018 Nov 4;10(11):1662. doi: 10.3390/nu10111662. PMID: 30400360; PMCID: PMC6267444. https://pubmed.ncbi.nlm.nih.gov/30400360/
Watanabe Y, Tatsuno I. Prevention of Cardiovascular Events with Omega-3 Polyunsaturated Fatty Acids and the Mechanism Involved. J Atheroscler Thromb. 2020 Mar 1;27(3):183-198. doi: 10.5551/jat.50658. Epub 2019 Oct 3. PMID: 31582621; PMCID: PMC7113138. https://pubmed.ncbi.nlm.nih.gov/31582621/
Ishihara T, Yoshida M, Arita M. Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis. Int Immunol. 2019 Aug 23;31(9):559-567. doi: 10.1093/intimm/dxz001. PMID: 30772915. https://pubmed.ncbi.nlm.nih.gov/30772915/
Wysoczański T, Sokoła-Wysoczańska E, Pękala J, Lochyński S, Czyż K, Bodkowski R, Herbinger G, Patkowska-Sokoła B, Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System - A Review. Curr Med Chem. 2016;23(8):816-31. doi: 10.2174/0929867323666160122114439. PMID: 26795198. https://pubmed.ncbi.nlm.nih.gov/26795198/
Mohammadi MM, Dehghan Nayeri N, Mashhadi M, Varaei S. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022 Jun;48(6):1293-1305. doi: 10.1111/jog.15217. Epub 2022 Mar 9. PMID: 35266254. https://pubmed.ncbi.nlm.nih.gov/35266254/
Doughman SD, Krupanidhi S, Sanjeevi CB. Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA. Curr Diabetes Rev. 2007 Aug;3(3):198-203. doi: 10.2174/157339907781368968. PMID: 18220672. https://pubmed.ncbi.nlm.nih.gov/18220672/