Omega-3 labels explained: EPA, DHA, fish oil and algae

The big number on the front of a fish oil bottle is usually the oil, not the omega-3s inside it. Look for EPA and DHA on the back, check how many capsules or teaspoons make a serving, and comparing bottles gets simple.

ALA, EPA and DHA: the three omega-3s

Omega-3s are a family of fats your body needs but can't make on its own, so they come from food or a supplement. Three names turn up on labels, and they come from different places.

The body turns only a small share of ALA into EPA and DHA, so seed oils and fish or algae oils do different jobs. Most omega-3 supplements are built around EPA and DHA, and those are the two numbers worth comparing.

Reading an omega-3 label in three steps

1. Find EPA and DHA. Skip past the fish oil weight on the front and look for the EPA and DHA amounts on the back. "1,000 mg fish oil" and "1,000 mg EPA and DHA" are very different bottles.
2. Check the serving. Some products list one softgel, others two or three, and liquids list a teaspoon (5 mL). Compare on the full daily serving, not a single capsule.
3. Add the two together. EPA plus DHA per serving is the quickest way to compare one bottle with another, whatever the format.

Here's how that looks on two softgels we carry. Naka Platinum Norwegian Omega-3 has 1,430 mg of fish oil per softgel, providing 572 mg of EPA and 429 mg of DHA: about 1,000 mg of EPA and DHA in one softgel. Natural Factors Regenerlife Omega-3 Ultra Strength lists 2,200 mg of omega-3 in a two-softgel serving, made up of 1,360 mg EPA, 670 mg DHA and 190 mg DPA, a third long-chain omega-3 that few fish oils list.

Fish oil softgels

Softgels are the simplest way to take fish oil: no spoon, no taste, easy to pack. NutraSea One Daily puts 575 mg of EPA and 425 mg of DHA from anchovy, sardine and mackerel oil into a single lightly flavoured softgel. NutraSea HP is the high-EPA version, with 1,500 mg of EPA and 500 mg of DHA per dose and a fresh mint flavour.

Liquid fish oil: more per spoon

A liquid gives you a lot of omega-3 in one teaspoon, and the lemon and fruit flavours make it far easier to take than it sounds. It suits anyone who'd rather not swallow capsules, and a spoonful stirs into a smoothie or a glass of juice.

Carlson The Very Finest Fish Oil is made from anchovy, sardine and mackerel oil with natural lemon flavour; Carlson is a family company that has made its fish oils since 1965. Naka Pro Omega-3 is a molecularly distilled fish oil in triglyceride form, taken from the body of the fish rather than the liver. AquaOmega High EPA in Tropical is anchovy oil with added vitamin D3, sweetened with monk fruit rather than sugar.

High EPA, high DHA or balanced?

Once you're reading EPA and DHA, you'll notice formulas lean one way or the other. Neither is better for everyone; it comes down to what you're looking for and what the label is made for.

Algae omega-3: the plant-based choice

Fish get their EPA and DHA from the algae they eat, so algal oil goes straight to the source. It's the choice for vegetarians and vegans, and for anyone who'd rather skip fish oil, with no fishy aftertaste.

Landish Omega-3 DHA holds 300 mg of DHA from Schizochytrium algal oil in a lightly lemon-flavoured tapioca capsule. Naka Vegan Omega-3 provides 150 mg of EPA and 300 mg of DHA in one softgel, third-party lab tested. NutraVege gives you 500 mg of EPA and DHA from algal oil in one mint-flavoured softgel a day, and AquaOmega Plant-Based High DHA is algal oil with the emphasis on DHA.

Read the back of the bottle, not the front: EPA plus DHA per serving tells you more than the oil weight ever will.

Cod liver oil: omega-3 plus vitamins A and D

Cod liver oil comes from the liver of the cod, so along with EPA and DHA it naturally brings vitamins A and D. That makes it a two-in-one, and a different product from a fish body oil like the liquids above. Read the full panel so you know what each serving gives you.

Krill oil and plant seed oils

In krill oil, the EPA and DHA are bound to phospholipids, and the oil naturally contains astaxanthin, which gives it its red colour. CanPrev Krill Oil provides 500 mg of Antarctic krill oil per softgel with 280 mg of phospholipids, and Preferred Nutrition Krill Oil is certified by Friend of the Sea.

For ALA, seed oils go on the table rather than in a capsule. Flora Udo's Oil is an organic, unrefined blend led by flaxseed oil, made for a 2-to-1 ratio of omega-3 to omega-6. Alpha Organic Flaxseed Oil is cold-pressed from certified organic Canadian flax seeds. Both are for drizzling over salads, yogurt or oatmeal, never for the frying pan, and both live in the fridge.

Freshness, flavour and everyday tips

1. Take it with a meal. Most omega-3 labels suggest taking it with food, and it's the easiest way to make it a habit.
2. Refrigerate liquids once open. A cold bottle keeps the oil fresh and the flavour clean. A little cloudiness in the fridge is normal.
3. Check the capsule. Many softgels are gelatin. If you avoid animal products, look for algae oil in a tapioca or vegetarian softgel.
4. Pick a flavour you like. Lemon, mint, tropical and mango all make a daily spoonful easier to keep up.

Questions we get a lot

Is 1,000 mg of fish oil the same as 1,000 mg of omega-3?

No. Fish oil is the whole oil, and EPA and DHA are only part of it. Look for the EPA and DHA amounts on the back of the label and add them together.

What's the difference between EPA and DHA?

They're the two long-chain omega-3s found in fish and algae. DHA helps support brain function and helps maintain eyesight, and both are a source of omega-3 for the maintenance of good health. Formulas lean towards one or the other, so check which one leads.

Is algae oil as good as fish oil?

Algal oil is where fish get their DHA in the first place, so it's a direct, plant-based source. Compare the EPA and DHA per serving just as you would with fish oil.

Is cod liver oil the same as fish oil?

Not quite. Cod liver oil comes from the liver and naturally carries vitamins A and D along with omega-3s. Fish oil comes from the body of fish like anchovies and sardines.

Do flax and chia count as omega-3?

Yes, they bring ALA, the plant omega-3. The body converts only a small share of ALA into EPA and DHA, so flax and fish or algae oils do different jobs. Many people enjoy both.

Liquid or softgel: which is better?

Whichever you'll take every day. Liquids give you more EPA and DHA per serving and suit people who don't like capsules; softgels are tasteless and easy to pack.

Omega-3s are in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. Shopping for little ones? Our guide to omega-3 for kids covers liquids, chewables and gummies. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: NIH Office of Dietary Supplements, Omega-3 Fatty Acids; product labels. This article is general information, not medical advice.