Fish Oil (Omega-3) — A Simple Guide
EPA and DHA basics, forms, how to choose, how to take, and safety notes. Educational only; not medical advice.
What is it?
Fish oil provides the omega-3 fatty acids EPA and DHA, used for heart, brain, eye, and general anti-inflammatory support. Products differ by dose per capsule, purity, and chemical form.
EPA/DHA at a glance
| Component | Notes |
|---|---|
| EPA (eicosapentaenoic acid) | Often emphasised for inflammation balance and general wellness. |
| DHA (docosahexaenoic acid) | Structural omega-3 for brain/eyes; often higher in pregnancy/brain-focused formulas. |
| Total omega-3 per dose | Check the actual EPA + DHA per capsule—not just “fish oil” mg. |
Forms & quality
| Form | What it means |
|---|---|
| Triglyceride (rTG/TG) | Re-esterified or natural triglyceride; common in premium concentrates. |
| Ethyl-ester (EE) | Concentrated form found in many high-EPA/DHA products. |
| Phospholipid (krill) | Omega-3s bound to phospholipids; typically lower absolute EPA/DHA per capsule. |
- Purity: look for heavy-metal testing and oxidation (peroxide/TOTOX) controls.
- Sourcing: sustainable fisheries and batch testing are good signs.
How to choose (quick tips)
- Match the goal: general wellness, joint comfort, or brain/eye focus → pick EPA/DHA ratios accordingly.
- Check the label: prioritise actual EPA + DHA per capsule, not just “1000 mg fish oil”.
- Capsule count vs dose: ensure the daily EPA/DHA you want fits your capsule tolerance.
- Extras: vitamin D, K2, or antioxidants may be added—choose plain fish oil if sensitive.
How to take (general)
- Often taken with meals to minimise reflux; follow product directions.
- Consistent daily intake matters more than time of day.
- If you experience “fishy burps,” try with your largest meal or split the dose.
Safety notes
Check labels for allergens. Speak to your healthcare professional if you use anticoagulants, are preparing for surgery, are pregnant/breastfeeding, or have specific medical conditions.
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Educational only. Not medical advice.
