Omega 3 vs Fish Oil: What Are the Differences?

Of all the important nutrients there are in the world, none have garnered attention and research like omega-3 fatty acids. Not only is this nutrient essential for cell function throughout the body, but omega-3 fatty acids can do things for your health that other nutrients just can’t.

But when it comes to omega-3 vs fish oil, which is the better supplement to take? Are there any real differences? If you’re looking to add this supplement to your daily routine, learn more from this omega-3 guide.

Omega-3 vs Fish Oil: Are They That Different?

Are these two nutrients one and the same? The short answer is not as cut and dry as you think. Essentially, there’s an overlap between the two. They’re not quite the same thing, but they’re not that much different from one another, either.

In short, all fish oils act as omega-3 supplements. However, not all omega-3 supplements are a substitute for fish oil. When it comes to omega-3 fatty acids, there are three important variations: DHA, ALA, and EPA.

ALA omega-3 is plant-based. While DHA and EPA both come from animal products — most of the time, oily fish such as salmon, sardines, tuna, and mackerel. These are the type of omega-3 fatty acids that feature in fish oil supplements.

It’s the job of every manufacturer to source a high-quality nutrition supplement ingredients supplier, and state which type of omega-3 features in their supplements. Why is this important? Because not everyone wants to or can consume animal products.

For those with allergies and those that consume a largely plant-based diet, they might prefer an ALA-based supplement. But it’s worth noting that ALA omega-3s are not the most efficient form of nutrient for the body.

Here are some alternative forms of omega-3 supplements that do not contain ”fish oils”:

Algae-Based Omega-3

If fish is not an option for you, whether you have an allergy or prefer not to consume fish, then algae-based omega-3 is the next best thing. The human body does not produce its own omega-3 fatty acids (EPA and DHA), that’s why it’s important to supplement. And just like humans, fish cannot produce their own omega-3s either. Instead, they supplement this nutrient by eating microalgae.

Algae is rich in DHA as a primary source, as well as EPA. That’s why it’s a great option if you want to avoid fish oil but still supplement with a high-quality source of omega-3 fatty acids.

Flaxseed-Based Omega-3

This is another plant-based source of omega-3 fatty acids, rich in ALA. It’s also a good option if you want to avoid fish oils/animal products, however, it does not provide the full range of omega-3 fatty acids you should supplement with.

While the body can make some of its own DHA and EPA omega-3s from ALA, it’s not quite sufficient enough. In this case, it’s recommended to take both an algae-based and flaxseed-based supplement so that you’re getting all the good forms of omega-3.

For those who eat animal products, here’s what you should know about fish oil-based omega-3s:

What Exactly Are Fish Oil Supplements?

There’s no fancy science behind fish oil supplements — they’re mostly comprised of purified oil, sourced from oily fish. Depending on how the fish oil is processed, this can impact the chemical structure of the omega-3 fatty acids. And ultimately, how it’s absorbed by the body.

There are three primary forms of omega-3s that impact its absorption:

• Triglyceride omega-3s
• Ethyl ester
• Phospholipid

The best and most natural form for the human body is triglyceride-based omega-3 fatty acids. It’s highly bioavailable, which means that it’s easily absorbed by your cells. Triglyceride omega-3 fatty acids are found in nature and native to fish, that’s why the body responds best to this form of omega-3s.

When it comes to producing fish oil, some of the most common forms of fish include anchovies, salmon, tuna, herring, sardines, and mackerel. If you’re wary of mercury content, pick an omega-3 fish oil derived from thinner fish, such as anchovies and sardines.

Krill Oil Supplements

Now, aside from fish oil supplements, you can also find supplements derived from krill — tiny crustaceans that feed on microalgae. Krill is a hugely important part of our entire ecosystem and is a diet staple for many forms of marine life.

This is also a great form of omega-3 as it’s rich in both EPA and DHA fatty acids, both available in phospholipid and triglyceride forms. Due to the fact that krill don’t live for very long, they don’t have time to accumulate toxins such as heavy metals and mercury.

What To Look For in a Good Omega-3 Supplement

So, just how much omega-3 should you consume as part of a well-balanced diet? The standard recommendation is to eat two servings of oily fish per week. So that could include some salmon sushi for lunch on Monday and perhaps a tuna salad on Wednesday, for example.

But, the reality is that most of the population in the U.S. does not meet this recommendation of oily fish consumption — up to 90 percent of us! However, it’s not something to stress about — if you’re part of this 90 percent, this is where choosing a daily omega-3 supplement can help.

Here are the top five most important considerations when choosing an omega-3 supplement:

• Look for a high dosage of omega-3s (primarily DHA and EPA)
• Check for purity and quality control — a manufacturer with high-quality production
• Make sure the brand offers transparency about production and their sustainability practices
• Always choose a product with a short, clean list of ingredients

You want to let the fish oil or omega-3 content speak for itself. Your supplement should not include a long list of ingredients that detracts from the efficacy of the omega-3s. If you’re unsure about a supplier, always do some research before buying a product!

Improve Your Health, Broaden Your Knowledge

So, omega-3 vs fish oil, what are the key differences? It comes down to the type of and source of omega-3 fatty acids and whether they’re plant or animal-based.

If you found this article helpful, there’s so much more to explore at your fingertips. Take some time to improve your health and your knowledge and check out the rest of this site.