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Omega-3 fatty acids: ALA, EPA and DHA explained
Omega-3 is a collective term. ALA, EPA and DHA differ in their sources and how the body uses them. Understanding these differences helps when assessing foods and supplements.
Three important omega-3 fatty acids
ALA is found mainly in plant oils, nuts and seeds. EPA and DHA come predominantly from marine sources or algae. The body can convert ALA, but only to a limited extent.
Food first
Oily fish, certain algal products, walnuts, linseed and rapeseed oil can contribute to intake. A supplement may be useful when the diet does not reliably provide the desired amount.
How to read the label
Look for separate amounts of EPA and DHA per daily serving. A high total amount of fish oil alone says little. Transparent products also identify the raw-material source, capsule material and other ingredients.
Consider your individual circumstances
Needs and tolerance vary between individuals. Discuss supplementation with a healthcare professional if you have a medical condition or take medicines regularly.
Note on use
Food supplements do not replace a balanced diet. Consult a healthcare professional before use if you have a medical condition, are pregnant or breastfeeding, or take medicines regularly.