What is omega-3 made of?

Omega-3s are formed in the chloroplasts of grass, leaves, green algae, and other plants. Humans, animals, and fish cannot produce their own omega-3s. So instead, they get them from this greenery. For us humans, the best omega-3s that we can get have already been eaten by fish and converted into a type that we can best use for eye, brain, and heart health.² Omega-3s are a family of polyunsaturated fatty acids. There are actually many types of omega-3s, and their exact chemical composition varies by type. But it is worth explaining that although fat gets a bit of a bad rap, fatty acids are just a type of carboxylic acid, with a long aliphatic chain.³ Your body needs a certain amount of fat for energy, for protecting organs, and for cell growth.⁴ Omega-3s, however, are fats that your body does not usually store. Instead, it uses them for brain and eye function.⁵

If you cannot, or choose not to eat fish, supplements are one possible alternative when it comes to increasing the amount of omega-3s in your everyday diet.

Microalgae contain both EPA and DHA but are not very easy to consume as food. However, the good news is that you can consume it as a supplement.⁹ If you are vegetarian but not vegan, it is worth knowing that dairy and eggs from grass-fed animals also contain some EPA and DHA omega-3s. Algal oil has the highest concentration of EPA and DHA of the various supplement oils. It is also considered to be an environmentally friendly product.¹⁰

In addition, for people who are allergic to fish (and consequently fish oil), flaxseed oil or ground flaxseed (or related supplements) are often the best options.¹¹ However, they are not the perfect alternative as they only contain ALA omega-3s.

On the other hand, if you are okay with consuming seafood products but cannot find a way to regularly incorporate them into your diet, then cod liver oil is often available as a supplement. It contains EPA and DHA omega-3s, as well as a significant amount of vitamin D.¹² There are other fish oils that people use in supplement form as well, including krill oil and green-lipped mussel oil. Krill oil is low in contaminants and a potential antioxidant. Its omega-3s are also well absorbed. Green-lipped mussel oil contains EPA and DHA and trace amounts of ETA – a rare omega-3 that may be even more effective at lowering inflammation.¹³ People also sometimes use omega-3 supplements to reduce their triglyceride levels and relieve symptoms of rheumatoid arthritis.¹⁴ When buying supplements, check that they have EPA and DHA omega-3s, rather than ALA. And if you use a fish-based omega-3 capsule supplement, be sure to keep an eye on its expiry date.¹⁵