Source: OmegaQuant
Many of us now know that omega-3 fatty acids play an important role in a balanced diet. But given the variety of products available, choosing the right supplement isn't always easy. This article will help you look for scientifically sound features—without making any health claims.
EPA and DHA – the active omega-3 fatty acids
Two long-chain fatty acids are the focus of research: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Numerous studies have investigated how these fatty acids can support certain bodily functions, such as the cardiovascular system, vision, or cognitive performance.
Conclusion: EPA and DHA are bioactive forms of Omega-3, which are particularly found in fish oil.
What you should check on the label
Manufacturers label their products differently: Some only list the amount of fish oil, others the omega-3 content, or even EPA and DHA separately. To make an informed decision, you should focus on the actual amount of EPA and DHA per daily dose—not just the amount of fish oil.
Example: 2000 mg of fish oil does not automatically contain 1000 mg of EPA and DHA.
Conclusion: Pay attention to the EPA and DHA content – ideally the combined daily dose is around 1000 mg.
Why Omega-6 and Omega-9 are not necessary
While both omega-6 and omega-3 fatty acids are essential, an excess of omega-6 can disrupt the body's balance. In many Western diets, the ratio of omega-6 to omega-3 is between 10:1 and 20:1, with a maximum of 5:1 recommended.
Omega-9, on the other hand, is not essential because the body can produce this fatty acid itself.
Conclusion: Avoid combination preparations with Omega-6 or Omega-9 – these are usually not necessary.
Plant-based omega-3 sources: limited effect
Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid found in foods such as flax and chia seeds. Although the body can convert ALA into EPA and DHA, this conversion occurs only to a very small extent.
In addition, the physiological properties of ALA differ significantly from those of marine omega-3 fatty acids.
Conclusion: Plant sources such as ALA are nutritionally valuable – but do not offer the same functional properties as EPA and DHA from marine sources.
Summary
You can recognize a high-quality Omega-3 supplement by:
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a clear indication of the EPA and DHA content,
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the avoidance of Omega-6 and Omega-9 additives,
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originating from marine sources with high bioavailability.
A conscious choice helps you to supplement your daily diet in a targeted manner – without having to rely on products with unclear ingredients.