Are you looking for an omega-3 supplement but aren’t sure which one to choose? That’s understandable—there are so many options these days. Capsules, liquid oil, gummies—and then there’s fish oil and plant-based options, too. Which one works best? And which one is right for your needs? In this blog post, we’ll walk you through the process step by step to help you find the best omega-3 supplement.
After reading this blog, would you prefer some more personalized advice? Then try our product selector or feel free to contact our customer service team. We’re happy to help you find the right solution.
The Best Omega-3 Supplement for Your Needs
Which omega-3 supplement is best depends mainly on you. Do you eat fish or not? Do you want a high dose? Or are you looking for something for your children? Below, you can quickly see which option suits which situation. Further down, you can read more about each option.
You don't eat much fatty fish
Then fish oil a logical choice. Fish oil contains EPA and DHA, just like fatty fish itself. Be sure to check the quality and look for the MSC label. You can read more about that below.
You follow a plant-based diet or have a fish allergy
Then choose algae oil. You’ll get the same amounts of EPA and DHA, but from algae.
You want a higher dose
In that case, liquid oil is the most convenient. It's easy to take a higher dose all at once, without having to swallow multiple capsules.
You have trouble swallowing
In that case, go for liquid oil or gummies. You can mix the oil into yogurt or a smoothie, and you can just chew up a gummy.
You're looking for omega-3 for your children
For children ages 1 and up, there are liquid oils and convenient dropper bottles. Starting at age 3, they can also take gummies. You can read more about both options below.
You are pregnant or breastfeeding
Are you pregnant or breastfeeding? If so, omega-3 is especially important. A mother’s intake of DHA contributes to the normal development of your baby’s brain and eyes.* That’s why you need more omega-3 than usual: in addition to the standard 250 mg of EPA and DHA, you need an extra 200 mg of DHA per day.
Arctic Blue offers several products that are perfect for this. The fish oil with vitamin D or the algae oil containing DHA and EPA not only provide sufficient omega-3, but also vitamin D. This is helpful because vitamin D is important for strong bones and a healthy immune system during pregnancy.
Want to learn more? Read about the use of omega-3 (fish oil) during your pregnancy.
What should you look for when making your choice?
Now you know which type of omega-3 is right for you. But how do you recognize a good product? Not all omega-3 supplements are of the same quality. Here are the most important things to look for.
View the dosage
EPA and DHA are good for the heart when taken daily at a dose of 250 mg.* DHA is good for the brain and helps maintain normal vision at a dose of 250 mg per day.* So check how much EPA and DHA is in each serving. Does the label just say “Omega-3” without any further details? Then you don’t know what you’re taking.
Check for freshness
Omega-3 fatty acids are sensitive. As they age, they develop a rancid fishy taste. Arctic Blue processes the fish fresh in cold northern Norway. This helps preserve the quality of the omega-3 fatty acids. Does your supplement have a strong fishy smell? If so, it’s probably not very fresh anymore.
Search for quality seals
The MSC label means that the fish was caught in accordance with the MSC environmental standard for sustainable fishing. The Vegan label on algae oil guarantees that it is 100% plant-based. These labels give you assurance about the origin and quality.
Pay attention to the shape
Many inexpensive omega-3 supplements use ethyl esters. These are chemically processed omega-3 fatty acids that your body absorbs less effectively. Arctic Blue uses triglycerides—the natural form found in fish and algae.
Be aware of the side effects
Side effects of omega-3 supplements are rare and usually mild. Many symptoms that resemble side effects—such as belching, a strong fishy taste, or gastrointestinal discomfort—may 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 likelihood of these types of symptoms is usually lower.
Do you have a fish allergy? If so, it’s best to be cautious about taking fish oil. Algae oil does not contain 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. This can be helpful, because many people in the Netherlands could use some extra vitamin D, especially in the fall and winter or when you don’t spend much time outdoors. Vitamin D supports the normal functioning of the immune system and helps maintain strong bones and muscles.* Want to know more? Read more about vitamin D.
Choosing Between Fish Oil and Algae Oil
The first question you're probably asking yourself: Should I take take 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 comes directly from the source: the algae themselves. The algae are specially cultivated for the production of omega-3. This provides you with the same omega-3 fatty acids (EPA and DHA) found in fish oil, but they are 100% plant-based.
- Fish oil comes from fish such as cod, salmon, or herring. Arctic Blue fish oil is made from fresh cod caught in the cold northern seas and processed fresh in northern Norway. It carries the MSC label, which means the fish was caught in accordance with the MSC environmental standard for sustainable fishing. The omega-3 contains a natural, full-spectrum fatty acid profile that your body absorbs well.
If you'd like to choose this option, please read: What should you look for when buying omega-3 fish oil?
Which do you prefer: Omega-3 capsules or liquid oil?
Now that you know that omega-3 can come from both fish oil and algae oil, the next question is: should you choose capsules or liquid oil? Again, there’s no right or wrong answer. It mainly depends on what you prefer and what fits into your daily routine.
Capsules are easy to use. Just swallow them with a little water, and you’re done. They’re also convenient for when you’re on the go, and you can’t taste them at all. Do you have a sensitive stomach or suffer from heartburn? If so, capsules are often gentler. We offer both algae oil capsules and fish oil capsules containing EPA and DHA. When the oil is of high quality, the absorption and health benefits are the same as those of liquid oil.
One advantage of liquid oil is that you can easily adjust the dosage. This is handy 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, thanks to its fresh processing, has a light and refreshing taste. The liquid algae oil has a delicious orange flavor and a high concentration of EPA and DHA.
Do you have children ages 1 and up? Then the dropper bottles are handy. 20 drops provide a good daily dose of omega-3 for young children, and you can simply mix it into their food or drink.
Are omega-3 gummies a good alternative?
Maybe you've already seen them: Omega-3 gummies. They look like candy and have a nice, refreshing taste. But do they really work?
Many omega-3 gummies contain mostly sugar and very few active ingredients. As a result, you barely get any omega-3. Arctic Blue has solved this problem with special emulsion technology. Each gummy contains no less than 250 mg of DHA and 70 mg of EPA—that’s 5 times more than other brands.
The gummies are sugar-free and made with xylitol derived from the Finnish birch tree. This makes them tooth-friendly and suitable for people with diabetes. They have a delicious strawberry/citrus flavor and no fishy taste. That makes them ideal for children ages 3 and up, as well as 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.
At a Glance: The Best Omega-3 Supplement for You
The most important thing is to find an omega-3 supplement that works for 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’s a quick overview.
| Choice | Select this if you | What should you look out for? |
|---|---|---|
| Fish Oil | You simply eat fish and have no problem with it, are looking for the most natural form, or prefer the MSC label | Choose fresh fish oil with the MSC label |
| Algae Oil | If you follow a vegetarian or vegan diet, don't want to or can't eat fish, or are looking for a 100% plant-based supplement | Look for the Vegan certification label |
| Fish Oil Capsules or algae oil capsules | Want a quick and easy way to get your omega-3s, whether you're on the go, traveling, or have a sensitive stomach | See how much EPA and DHA each capsule contains |
| Liquid fish oil or liquid algae oil | You want to be able to adjust the dosage flexibly, mix it with food or drink, or are looking for a more affordable option for higher dosages | Mix it into yogurt, a smoothie, or oatmeal |
| Omega-3 Gummies | Do you have trouble swallowing, are you looking for a tasty way to get your omega-3, or do you have kids who don't like capsules? | See how much EPA and DHA is in each gummy |
Arctic Blue helps you choose the best omega-3 option
We believe that every customer has their own story. That’s why the same Omega-3 product isn’t right for everyone. Some people prefer fish oil, while others prefer plant-based algae oil. And while some people like capsules, others prefer liquid oil or gummies.
That’s why we at Arctic Blue offer a wide range of omega-3 products, developed with the expertise of our nutrition scientists. After reading the tips above, you may already have a better idea of which option is right for you. Still not quite sure? Then try our product selector or contact contact our team. We’d be happy to help you with personalized advice and our expertise in Omega-3.
Want to learn more about our mission and approach? Read more about Arctic Blue.
* EFSA-approved 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 additional 200 mg of DHA for pregnant or breastfeeding women (infant development)
