Looking for an omega-3 supplement but not sure which one to choose? That is understandable, because there is a lot to choose from these days. Capsules, liquid oil, gummies, and then there are also fish oil and plant-based options. Which works best? And what exactly suits your needs? In this blog we help you step by step to find the best omega-3 supplement.
Would you prefer more personal advice after reading this blog? Then try our product finder or feel free to contact our customer service. We are happy to think along with you.
Fish oil or algae oil: what is the difference?
The first question you probably ask yourself: should I get fish oil or algae oil? The short answer: both contain the same important omega-3 fatty acids (EPA and DHA). The difference lies in the source.
- Algae oil goes straight to the source: the algae themselves. The algae are specially cultivated for the production of omega-3. This gives you the same omega-3 fatty acids (EPA and DHA) as in fish oil, but 100% plant-based.
- Fish oil comes from fish such as cod, salmon or herring. Arctic Blue fish oil is made from fresh Norwegian cod that is processed within 24 hours in cold Northern Norway. This keeps the omega-3 fresh. It carries the MSC certification, which means the fish has been caught sustainably. The omega-3 contains a natural full spectrum fatty acid profile that your body absorbs well.
If you prefer this option, then read: what to look for when buying omega-3 fish oil?
Prefer omega-3 capsules or liquid oil?
Now that you know omega-3 can come from both fish oil and algae oil, the next question is: do you choose capsules or liquid oil? Here too, there is no right or wrong answer. It mainly depends on what you find comfortable and what fits your daily routine.
Capsules are easy to use. You swallow them with some water and you are done. They are also convenient on the go and you do not taste anything. Do you have a sensitive stomach or suffer from burping? Then capsules are often milder. Among the capsules we have both algae oil capsules and fish oil capsules with EPA and DHA. When the quality of the oil is good, the absorption and the health effect are the same as for liquid oil.
Liquid oil has the advantage that you can easily adjust the dosage. This is useful if you want to take a higher dose, or if you prefer to mix the oil into yogurt, a smoothie or oatmeal. At Arctic Blue you can choose from liquid fish oil or liquid algae oil. The liquid fish oil has a mild orange or lemon flavor and is light and fresh thanks to the fresh processing. The liquid algae oil has a tasty orange flavor and a high dose of EPA and DHA.
Do you have children aged 1 and up? Then the dropper bottles are convenient. 20 drops contain a nice daily dose of omega-3 for young children, and you simply mix it into their food or drink.
Are omega-3 gummies a good alternative?
Maybe you have already seen them: omega-3 gummies. They look like sweets and have a nice fresh taste. But do they actually work?
Many omega-3 gummies mainly contain sugar and only very few active ingredients. You then hardly get any omega-3. Arctic Blue has solved this with special emulsion technology. The gummies contain no less than 250 mg of DHA and 70 mg of EPA each, which is 5x more than other brands.
The gummies are sugar-free, made with xylitol from the Finnish birch tree. This is tooth-friendly and suitable for diabetics. They have a delicious strawberry/citrus flavor and no fishy taste at all. That makes them very suitable for children aged 3 and up, but also for adults who prefer a tasty way to get their omega-3.
Want to know more? Then read why omega-3 gummies are becoming increasingly popular.
What else should you look for in an omega-3 supplement?
You now know which type of omega-3 suits you. But how do you recognize a good product? Not all omega-3 supplements are of the same quality. Here are the most important points to look out for.
Check the dosage
EPA and DHA are good for the heart at a daily intake of 250 mg.* DHA is good for the brain and helps maintain normal vision at 250 mg per day.* So check how much EPA and DHA each dose contains. Does the label only say “omega-3” without further specification? Then you do not know what you are getting.
Pay attention to freshness
Omega-3 fatty acids are sensitive. When they get old, you get a rancid fishy taste. Arctic Blue processes the fish within 24 hours in cold Northern Norway. This keeps the omega-3 fatty acids fresh. Does your supplement have a strong fishy smell? Then it is probably no longer that fresh.
Look for certifications
The MSC certification means the fish has been caught sustainably. The Vegan certification on algae oil guarantees that it is 100% plant-based. These certifications give you assurance about origin and quality.
Pay attention to the form
Many cheap omega-3 supplements use ethyl esters. These are chemically processed omega-3 fatty acids that your body absorbs less well. Arctic Blue uses triglycerides: the natural form as you find it in fish and algae.
Be aware of side effects
Side effects of omega-3 supplements are rare and usually mild. Many complaints that look like side effects, such as burping, a strong fishy taste or gastrointestinal complaints, can also be related to the quality and freshness of the oil. Some fish oil on the market is oxidized, which can irritate the stomach. With pure, fresh omega-3, the chance of these kinds of complaints is usually smaller.
Do you have a fish allergy? Then it is wise to be careful with fish oil. Algae oil contains no fish and can therefore be a suitable plant-based alternative.
Vitamin D
Some omega-3 supplements contain vitamin D in addition to EPA and DHA. That can be useful, because many people in the Netherlands can use extra vitamin D, especially in autumn and winter or when you do not spend much time outdoors. Vitamin D supports the normal functioning of the immune system and is good for maintaining strong bones and muscles.* Want to know more? Then read more about vitamin D.
Omega-3 supplements for pregnancy
Are you pregnant or breastfeeding? Then omega-3 is extra important. Maternal intake of DHA contributes to the normal development of your baby's brain and eyes.* You therefore need more omega-3 than normal: in addition to the standard 250 mg of EPA and DHA, you need an extra 200 mg of DHA per day.
Arctic Blue has several products that fit this perfectly. The fish oil with vitamin D or algae oil DHA and EPA contain not only enough omega-3, but also vitamin D. This is convenient, because vitamin D is important for strong bones and a well-functioning immune system during pregnancy.
Want to know more? Read about using omega-3 (fish oil) during your pregnancy.
In a nutshell: the best omega-3 supplement for you
The most important thing is to find an omega-3 supplement that suits you and that you can stick with. Because only then will you get the most out of the benefits of omega-3 for your heart, brain and eyes! Here is a quick overview.
Choose fish oil if you:
- Eat fish and have no problem with it;
- Are looking for the most natural form;
- Prefer the MSC certification.
Choose algae oil if you:
- Eat a vegetarian or vegan diet;
- Do not want to or cannot use fish;
- Are looking for a 100% plant-based supplement.
Choose capsules if you:
- Want to take your omega-3 quickly and easily;
- Are on the go or traveling;
- Have a sensitive stomach.
Choose liquid oil if you:
- Want to be able to adjust the dosage flexibly;
- Want to mix it into food or drinks;
- Are looking for a more economical option at higher dosages.
Choose gummies if you:
- Have difficulty swallowing;
- Are looking for a tasty way to get your omega-3;
- Have children who do not like capsules.
Arctic Blue helps you choose the right omega-3 option
We believe every customer has their own story. That is why the same omega-3 product does not suit everyone. One person prefers fish oil, another plant-based algae oil. And where one person likes capsules, another prefers liquid oil or gummies.
That is why at Arctic Blue we offer a wide range of omega-3 products, developed with the knowledge of our nutritional scientists. After the tips above, you may already have a better idea of which option suits you. Still not quite sure? Then try our product finder or contact our team. We are happy to help you with personal advice and our omega-3 expertise.
Want to know more about our mission and way of working? Then read more about Arctic Blue.
* Approved EFSA health claims: The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA (heart), 250 mg of DHA (brain and vision), and an extra 200 mg of DHA for pregnant/breastfeeding women (baby's development)
