Omega-3EPA + DHA
The omega-3 fatty acids EPA and DHA come from oily fish and seafood.
1–2 g of EPA + DHA a day.
What it is
The body does not make enough of them, so they depend on diet, and most of us do not eat enough fish. They are structural components of cell membranes, especially in the brain, retina and skin.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim EPA and DHA contribute to the normal function of the heart (250 mg a day); DHA contributes to the maintenance of normal brain function and normal vision. EFSA considers up to 5 g a day safe.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2024 | Period pain | Meta-analysis of 12 studies with 881 women: 300–1,800 mg a day for 2 or 3 months had a large effect in reducing period pain, and most studies saw less use of painkillers. | Snipe et al.Nutrition & Dietetics |
| 2024 | Skin | Two RCTs: skin hydration, elasticity and barrier improved in a dose-dependent way compared with placebo. (Funded by an omega-3 producer.) | Handeland et al.Journal of Cosmetic Dermatology |
| 2013 | Brain / ageing well | RCT, 176 healthy adults with a diet low in omega-3: DHA improved memory and reaction time compared with placebo. | Stonehouse et al.American Journal of Clinical Nutrition |
| 2008 | Equivalent to salmon | Trial with 32 healthy adults: 600 mg a day of DHA from algal oil raised blood DHA as much as cooked salmon. | Arterburn et al.Journal of the American Dietetic Association |
What to look for on the label
- The amount of EPA + DHA per serving (not just “fish oil”), a purity certificate for heavy metals and a low oxidation index.
- If you are allergic to fish, the algae version.
Precautions
- If you take anticoagulants or antiplatelet drugs, ask first.
- If you have arrhythmias, cardiovascular disease or risk factors, ask first: in these people, 1 g a day or more is associated with a slightly higher risk of atrial fibrillation (EMA, 2023).
- Before planned surgery, tell your surgeon.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
-
NaturitasShips from Spain€€€High endSolgar
Triple Strength Omega-3
882 mg of EPA + DHA per capsule
For the reference dose1–2 capsules (0.9–1.8 g)View at Naturitas (opens in a new tab)Meets the criteria.
-
HSNShips from Spain€€Mid rangeEssential Series
Premium Omega-3 TG (IFOS™)
750 mg of EPA + DHA per softgel, as triglycerides
For the reference dose2 softgels ≈ 1.5 gView at HSN (opens in a new tab)Meets the criteria. IFOS purity certificate.
-
WeightWorldBrand shop in Spain€BudgetWeightWorld
Omega 3 triglycerides 2000 mg
1 g of EPA + DHA per 2 capsules, as triglycerides
For the reference dose2 capsules: 1 gView at WeightWorld (opens in a new tab)Meets the criteria.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Capelin, “a kind of herring”. Etching. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.