3 Supplement Guide: What to Buy and Why


3 Supplement Guide: What to Buy and Why

Do you know that Omega-3 fatty acids play an important role in all our life stages? 

Omega-3 fatty acids are the most essential fatty acids that our body needs for several biochemical processes. They are of utmost importance for our survival. They are a type of polyunsaturated fatty acids vital for the healthy functioning of our heart, eyes, nerves, and brain. Our body cannot produce omega-3 fatty acids on its own. So you need to get it by consuming whole foods rich in fatty acids. If you do not eat a rich fatty fish diet you will need to take omega-3 supplements. 

Now there are 100 different types of Omega-3 supplements available in the market. But how to choose the best supplement that benefits your health?

Read on to understand everything about Omega-3 supplements.

There are 11 types of Omega-3 fatty acids but only three are most important that can be absorbed by our body and used for various purposes. The three main types of omega-3 fatty acids include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Omega-3’s can be obtained naturally as well as in processed form. Browse a wide range of omega-3 supplements on online chemist

  • Natural Fish: One of the natural forms of Omega-3 fatty acids is fatty fish. Omega – 3’s are present in whole fish like salmon, trout, herring, eel, tuna, anchovies, sardines, and mackerel. In these fishes, omega-3 fatty acids are present in the form of free fatty acids, phospholipids, and triglycerides. But nowadays, due to industrial pollution, we cannot rely on natural fish due to the presence of heavy metals like mercury and lead in their system.

  • Fish oil: Fish oil is one of the best Omega-3 supplements. Natural fish oils contain omega – 3s including EPA and DHA. This oil is extracted using the distillation and purification method from the tissue of oily fish that live in cold waters such as salmon, sardines, herring, menhaden, and cod liver. It is present in form of triglycerides. These oils are available in capsules or liquid form. A capsule a day is sufficient to fulfill your reserves of Omega-3. Along with omega-3, they also provide vitamins A, D, and CoQ10. Pharmacies online have a wide range of fish oil omega-3 supplements. (Healthhaid Cod Liver Oil capsules).

  • Processed fish oil: Natural fish oil is purified or concentrated to get rid of contaminants such as mercury and PCBs. Concentrating the oil increases the EPA and DHA levels. They are found in form of capsules and they are the cheapest and most popular omega supplement. But processed fish oil contains ethyl esters which are more prone to oxidation and rancidity and are not easily absorbed by our body. Thus, they are further processed to convert it back into synthetic triglyceride form. These reformed fish oils are easily absorbed and are the most expensive omega supplement.

  • Krill Oil: Krill oil is a newly added omega-3 supplements. It is available from small shrimp-like crustaceans living in oceans. Krill oil does not have to be distilled; they only have to be purified and filtered. Also as krill are smaller in size and have a shorter life span, they have very low levels of pollutants as compared to bigger fishes such as mackerel, swordfish, etc. Krill oil contains a potent antioxidant called astaxanthin. It provides omega-3 in the form of triglycerides and phospholipids and is easily and well absorbed by our body. Health aid Krill Oil capsules are available at UK pharmacy 

  • Green-lipped mussel oil: Green-lipped mussel oil is extracted from mussel which is a type of shellfish found in New Zealand. It is a rare Omega-3 fatty acid and contains EPA, DHA, and trace amounts of eicosatetraenoic acid. It is available in freeze-dried ground and capsule form. It helps to decrease swelling or inflammation and has joint-protecting properties. As compared to fish oil Omega-3 supplements consuming green-lipped mussel oil is more environmentally friendly.

  • ALA (alpha-linolenic acid): ALA is another omega-3 fatty acids found in certain high-fat plant foods such as flax seeds, chia seeds, and walnuts and vegetable oils such as canola oil, soybean oil, and flaxseed oil. Pure vegetarians can opt for a flaxseed oil supplement which will provide a sufficient amount of omega-3 fatty acids for overall good health. But ALA doesn’t have many biological functions as our body can convert only a small amount of ALA into EPA or DHA. Thus, consuming ALA as a sole omega – 3 source is ineffective. It will only provide energy to our bodies. Direct consumption of EPA or DHA omega sources is recommendable.

  • Algal oils: For vegetarians taking algal oil is a good source of DHA supplements. Marine algae and microalgae contain a high level of DHA and EPA. They are the primary producers of DHA and EPA. Smaller fishes get this DHA and EPA when they consume these microalgae’s and it moves up the bigger fishes when they eat up the smaller fishes. Therefore, omega-3’s particularly DHA is more concentrated in algal oil as compared to fish oil. Moreover, it is rich in minerals like iodine and also it does not contain any contaminants such as heavy metals. Thus, algal oil is a healthy omega – 3 supplement.

  • Mammalian oil: Mammalian oil contains omega-3 oil in the form of triglycerides, EPA, DHA, and a high amount of DPA (docosapentaenoic acid). It is extracted from seal blubber.

Benefits of Omega-3 supplements:

  • Lowers blood triglycerides.
  • Reduces risk of colon, prostate, and breast cancer.
  • Maintains a steady rhythm of the heartbeat.
  • Reduces the risk of blood clots.
  • Removes excess fat from the liver.
  • Reduces depression and anxiety.
  • Reduces inflammation, menstrual pain, and rheumatoid arthritis.
  • Prevents asthma.
  • Keeps our skin and hair hydrated and healthy.
  • Reduces risk of Alzheimer’s disease and dementia.
  • If taken by pregnant and breastfeeding women it improves the baby’s intelligence and eye health. Online pharmacist has Vitabiotics Pregnacare Max Tablets Plus Omega a good source for pregnant women.

Factors to consider while buying any omega-3 supplements:

Omega-3 fatty acids are essential for our survival. But since our body cannot produce it we have to depend on outer sources to help our body to get the required portion. Eating fatty fish twice a week can provide our body with the essential omega-3 fatty acids. But not all people consume fish thus we have to depend on another omega-3 supplements to increase their intake. Before buying omega-3 supplements consider the following factors.

  • Look for omega-3 supplements containing a minimum of 250 mg of DHA and EPA.
  • Fish oils are the best omega-3 supplements as fish oils have no fishy burps and are free from contaminants such as mercury, cadmium, lead, and PCBs.
  • You can also look for omega-3 supplements containing free fatty acids in form of triglycerides or phospholipids.
  • Avoid buying omega-3 supplements having ethyl esters as it is not absorbed by our body.
  • Omega-3 supplements should be fresh as they are prone to oxidation and rancidity. Check the expiry date. You should open a capsule from time to time to check for a foul smell.
  • Buy Omega-3 supplements having GOED standard for purity or certified as sustainable by Environmental Defense Fund.
  • As omega-3s are perishable do not buy them in bulk.


Omega-3 fatty acid supplements effectively improve both your physical and mental health and reduce the risk of diseases. Now, as you are aware of how to choose your perfect Omega-3 supplements, head over to a pharmacy online UK and browse a range of fish oil and krill oil products. 

Published by Sara Wilson

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