Omega-3 fatty acids are among the most studied nutrients in the world, and fish oil is one of the most popular supplements in the United States. The research is large and growing, and it shows how many roles these fats play in the body. Here is what omega-3s are, what they do, and how to read a fish oil label.

What omega-3s are

Omega-3s are a family of polyunsaturated fats. The body uses them to build cell membranes, and they are especially concentrated in the brain, the retina and sperm cells. Three omega-3s matter most for health:

• ALA (alpha-linolenic acid) comes from plant-derived foods such as flaxseed, chia seeds, walnuts and canola oil. The body converts only a small share of ALA into EPA and DHA.
• EPA (eicosapentaenoic acid) comes mainly from fatty fish and fish oil.
• DHA (docosahexaenoic acid) comes from fatty fish, fish oil and algae.

Because conversion from ALA is limited, eating fish or taking a supplement is the practical way to get meaningful amounts of EPA and DHA.

What the research supports

Heart health

EPA and DHA support and maintain normal heart function, healthy triglyceride levels and healthy blood pressure. The FDA allows a qualified claim that EPA and DHA may reduce the risk of coronary heart disease, while noting that the evidence is supportive but not conclusive.

Brain

DHA is one of the main structural fats in the brain. It builds up rapidly during late pregnancy and the first years of life, which is why it appears in many prenatal vitamins. For healthy adults, omega-3 promotes brain health. The clearest message from the research is that DHA is part of how the brain is built and maintained, and that regular fish intake is linked with healthy aging in observational studies.

Eyes

DHA is concentrated in the retina, the light-sensing layer at the back of the eye, and it supports normal eye function.

Zahler Omega's Supplement Facts panel: 600 mg of EPA and 400 mg of DHA per two softgels.

How much omega-3 to aim for

The United States has no official recommended amount for EPA and DHA. Health organizations generally suggest:

• For most adults: fish, particularly fatty fish, at least twice a week, which works out to roughly 250 to 500 mg of EPA and DHA a day.
• During pregnancy and breastfeeding: at least 200 mg of DHA a day, according to an international expert consensus.

While omega-3 has many health benefits and is recommended for most healthy individuals, taking more than the recommended dose can be harmful. Additionally, it can increase the risk of bleeding in people who take blood thinners, so anyone on medication should check with a doctor.

Fish first, then supplements

Salmon, sardines, herring, trout and Atlantic mackerel are rich in EPA and DHA and low in mercury. A 3-ounce portion of farmed Atlantic salmon provides about 1,500 mg. For people who don't eat fish twice a week, a supplement fills the gap.

How to read a fish oil label

• Look past "fish oil." A label that says 2,000 mg of fish oil tells you the amount of the oil, not the omega-3s. Find the EPA and DHA lines.
• Check the serving size. Many fish oils list their amounts per two softgels.
• Note the form. Triglyceride (TG) form is the form found naturally in fish.
• Ask about sourcing. Wild-caught fish and third-party certifications such as Friend of the Sea point to responsible sourcing.
• Take it with food. Omega-3s are fats, and taking them with a meal helps absorption and can reduce fishy aftertaste.

Zahler Omega

Zahler Omega provides 2,000 mg of fish oil per two-softgel serving, with 600 mg of EPA and 400 mg of DHA in triglyceride form and 1,100 mg of total omega-3s. The oil comes from wild-caught skipjack tuna and is Friend of the Sea certified. The softgels are made with kosher gelatin, and Zahler describes the formula as having no fishy aftertaste. It comes in bottles of 90, 180 and 360 softgels.

For people who also want vitamin D, Omega 3 Platinum+ D pairs the same omega-3 formula with 2,000 IU of vitamin D3 per serving.

600 mg EPA + 400 mg DHA

Omega

1,100 mg of total omega-3s from wild-caught fish in two softgels a day, with food. 90, 180 or 360 softgels.

Shop Omega

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider about your individual needs. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Sources

• National Institutes of Health, Office of Dietary Supplements. "Omega-3 Fatty Acids Fact Sheet for Health Professionals."
• American Heart Association. "Fish and Omega-3 Fatty Acids."
• U.S. Food and Drug Administration. "FDA Announces New Qualified Health Claims for EPA and DHA Omega-3 Consumption and the Risk of Hypertension and Coronary Heart Disease," 2019.
• Dighriri IM, et al. "Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review." Cureus, 2022.
• Koletzko B, Cetin I, Brenna JT. "Dietary fat intakes for pregnant and lactating women." British Journal of Nutrition, 2007.
• USDA FoodData Central.
• Zahler Omega Supplement Facts panel and product description.