How do you choose the right Omega-3 supplement?

How do you choose the right Omega-3 supplement?

Omega-3 fatty acids are essential for the optimal development of your body and for maintaining good health. The beneficial effects and advantages of taking Omega-3 include helping cognitive abilities and healthy brain function, sustaining good vision, and helping heart function by maintaining normal triglyceride levels in the blood.

Omega-3 is only found naturally in oily fish, certain vegetable oils and oilseeds, but not all of them are produced by the human body. Taking an Omega-3 supplement is helpful in reaching the recommended daily allowance.

What are the main sources of Omega-3?

Alpha-linolenic fatty acid, a precursor of Omega-3, - is found in many ingredients and plant-based foods such as oilseeds, soya beans and algae. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are found in meat, eggs and fish. Oily fish such as herring, sardines or salmon have high amounts of Omega-3. Some green vegetables such as broccoli, spinach and cabbage also contain them, as do leguminous plants (lentils, kidney and white beans, soya beans, etc.).

To get sufficient Omega-3, you can also use vegetable oils such as flax, rapeseed, walnut or wheat germ. Olive oil is recommended to ensure an optimal balance between Omega-3, Omega-6 and Omega-9, and should preferably be eaten uncooked as a salad dressing, for example!

The trend in consuming overly processed foods means that the equilibrium between Omega-3 and Omega-6 in the body is becoming unbalanced. The ideal ratio should be 1:5, i.e. one Omega-3 molecule to five Omega-6 molecules. Currently, the average ratio is around 1:10.

What is the best Omega-3 dietary supplement and in what form is it found? 

Omega-3 supplements may be advisable when the recommended daily intake cannot be met by diet. Omega-3 food supplements come in different forms and must be provided in sufficient quantities to be effective for your needs.

Official recommendations for daily Omega-3 requirements are 250 mg/day of EPA and DHA. The ideal Omega-3 dietary supplement should therefore contain this minimum amount to be beneficial.

Omega-3 fatty acids are fragile and sensitive to environmental conditions, so they must be combined with an antioxidant ingredient such as vitamin E to ensure optimal product quality and integrity.

Omega-3 EPA/DHA fish oil supplement

Fish oil is a fairly common source of Omega-3. It should not be confused with cod liver oil, which is also an interesting source of omega-3 but which may contain more pollutants and lead to an overdose of vitamin A. Fish oil can be obtained from farmed fish (salmon, cod, etc.) or wild fish such as herring, anchovy or sardines.

Why take Omega-3 fatty acid capsules?

Omega-3 is most often supplied in capsules, which themselves are made of fish oil. This is the most convenient and pleasant way to take it.

At Nutergia, our Omega-3 capsules ERGY 3 and SYNERBIOL contain a combination of approved wild fish oils. Guaranteed antibiotic-free, the oils used in our dietary supplements are derived from wild anchovies obtained using fishing methods that respect the environment and the sea bed.

What are the benefits of Omega-3 and Omega-6?

An Omega-3 dietary supplement can also be combined with Omega-6, for example in SYNERBIOL. Choosing a product containing these two types of fatty acids can help you achieve a balanced and comprehensive intake of essential fatty acids combined with a varied diet and a healthy lifestyle.


  • AFSSA - Acides gras de la famille Omega 3 et système cardiovasculaire : intérêt nutritionnel et allégations
  • Arch Intern Med. 2004 Nov 22;164(21):2335-42. "The SU.VI.MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals". Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Denis Malvy, Roussel AM, Favier A, Briançon S.