Answers to the 10 Most Frequently Asked Questions About Omega-3

Do you have all kinds of questions about omega-3? Then you’ve come to the right place! In this blog, we’ve compiled and answered the 10 most frequently asked questions about omega-3.
It’s a great resource to quickly scan through or to find the answer to that one question that’s been on your mind for a
while.

Frequently Asked Questions About Omega-3 at a Glance:

1. What is omega-3?
   Omega-3s are essential fatty acids that your body needs but cannot produce on its own. So you
   must get them from food or supplements. There are three main types:
   EPA and DHA (found mainly in fatty fish and algae) and ALA (found in plant-based sources such as flaxseed and
   walnuts).
2. What are the benefits of omega-3?
   Omega-3 fatty acids—especially EPA, DHA, and ALA—are popular for good reason. They
   have several proven benefits for your body:
   ● EPA and DHA are good for the heart;*
   ● DHA is good for the brain;*
   ● DHA is good for eyesight;*
   ● EPA and DHA are good for blood pressure and triglyceride levels;*
   ● DHA supports brain and eye development in babies* (during
   pregnancy and breastfeeding).
   ● ALA is good for cholesterol;*

For more information about what omega-3 is and what it does, read our blog: What Is Omega-3 and What Is It Good For?

1. What foods contain omega-3?
   The best sources of EPA and DHA are fatty fish such as salmon, mackerel, herring,
   sardines, and anchovies. The fattier the fish, the more omega-3 it contains. Eat fatty fish twice a week
   to get enough. Shellfish such as shrimp and mussels
   also contain omega-3, though slightly less than fatty fish. Salmon, for example, contains 2–3 grams
   of omega-3 per 100 grams.

Want to learn more about which foods contain omega-3? Then read: Which foods contain omega-3?

1. What about plant-based omega-3?
   Don’t eat fish or are you vegan? Then there are also plant-based sources. Flaxseed, chia seeds
   , and walnuts contain ALA, a form of omega-3 that your body partially converts into EPA and
   DHA. Only a very small amount of ALA is converted into EPA and DHA. Meanwhile,
   EPA and DHA offer many benefits for your body. A better plant-based source of omega-3 is algae oil. This is because algae are the original source of EPA and DHA; fish ultimately obtain these fatty acids from algae as well.

Want to learn more about plant-based omega-3s? Check out our blog: Vegan or Vegetarian? 7 Plant-Based Sources of Omega-3s!

1. How much omega-3 do you need per day?
   The Health Council of the Netherlands recommends at least 200 mg of EPA and DHA per day, which you can get
   from one to two servings of fatty fish per week. To reap the proven benefits for your heart, brain
   , and vision*, you need 250 mg of EPA and DHA per day.
   Do you want additional benefits, such as support for your triglyceride levels or blood pressure? Then higher
   doses are needed: 2–3 grams of EPA and DHA per day.* That’s a substantial amount and is usually
   only achievable through supplements.
2. What’s the best way to take omega-3?
   It’s best to take omega-3 with a meal, especially one that contains some fat. Omega-3
   is fat-soluble, so your body absorbs it better when you combine it with, for example,
   avocado, nuts, or oil in your meal. It doesn’t really matter whether you take it in the morning,
   afternoon, or evening. Consistency is more important than the perfect timing.

Read: " What's the Best Way to Take Omega-3?" for more information on omega-3 intake.

1. Can you take too much omega-3?
   Yes, you can take too much omega-3, but that doesn’t happen easily. The EFSA has determined that
   up to 5 grams of EPA and DHA per day is safe. At very high doses (much more than 5 grams)
   your blood may become thinner. Are you taking blood thinners or do you have surgery scheduled?
   If so, consult your doctor about your omega-3 intake. For most people, a
   supplement containing 1–2 grams per day is perfectly fine.
2. Fish oil or algae oil: which is better?
   Both fish oil and algae oil are excellent sources of EPA and DHA. Fish oil comes from fatty fish
   such as cod or anchovies. Algae oil is made from algae that produce omega-3 on their own.
   Pay special attention to quality: look for the MSC label on fish oil or the Vegan label on
   algae oil. Good omega-3 doesn’t smell or taste like fish—that’s a sign the oil has gone rancid
   .

If you'd like to learn more about which of the two is better for you, read: " Algae Oil or Fish Oil: What's the Difference? " or use the product selector.

1. Is omega-3 good during pregnancy?
   Yes, the fatty acid DHA found in omega-3 is important during pregnancy and breastfeeding.
   The mother’s intake of DHA contributes to the normal development of the
   brain* and eyes* in the fetus and in breastfed babies. Pregnant and
   breastfeeding women need extra DHA: 200 mg per day in addition to the
   normal 250 mg of EPA and DHA.

For more information, read: Omega-3 During Pregnancy: How to Get Enough

1. Is it better to choose capsules or liquid oil?
   Whether you choose liquid oil or capsules has no effect on how well it works. Both forms contain the same omega-3 fatty acids and are of equal quality. The choice mainly depends on which one you find easier to use.
   Liquid oil is convenient if you want to adjust the dosage flexibly or take larger amounts.
   Capsules, on the other hand, are easy to carry and have no distinct taste. So choose the form that best fits your routine—that way, you’ll find it easiest to stick with it.
   

Frequently Asked Questions About Omega-3: Answered by Arctic Blue

After reading these 10 questions, you’ll hopefully know a lot more about omega-3. The bottom line is that omega-3 fatty acids are important for your heart, brain, and eyes. The general guideline is 250 mg of EPA and DHA per day. That might sound like a lot, but you can get that by eating fatty fish twice a week—your body will draw what it needs from that over the course of the week. If you’d rather have it daily, you can also take a supplement made from pure fish oil or algae oil.

At Arctic Blue , we believe it’s important to provide reliable and easy-to-understand information about omega-3 so that you can make an informed choice. That’s why we answer frequently asked questions based on existing dietary guidelines and the latest research on EPA and DHA, and why our articles are written by nutrition scientists. Would you like to learn more about who we are and why we focus so much on information about omega-3? Read more about us and the story behind Arctic Blue.

*Health claims approved by the EFSA: EPA and DHA contribute to normal
heart function with a daily intake of 250 mg; DHA contributes to the
maintenance of normal brain function and normal vision at 250
mg per day; to maintain normal triglyceride levels, 2 g of EPA+DHA per day
is needed, and for blood pressure, 3 g per day; ALA is beneficial for cholesterol at a daily
intake of 2 g; During pregnancy and breastfeeding, an additional intake of 200 mg
of DHA (in addition to 250 mg of EPA+DHA) contributes to the normal development of the brain and eyes
of the fetus and infant; an intake of up to 5 g of EPA+DHA per day is considered safe
.