Omega-3 capsules are among the most popular dietary supplements. These high-quality polyunsaturated fatty acids are key components of cell membranes and are vital for our brain, our cardiovascular system, and our eyes. However, omega-3 can come from different sources. Here you will find a brief overview of the animal and plant sources of omega-3 fatty acids. Find out what suits you best.
Omega 3: Fish, algae, or krill?
Particularly high-quality long-chain omega-3 fatty acids are found in significant quantities mainly in fatty cold-water fish such as salmon, mackerel, and herring, krill, but also in certain microalgae such as the algae species Schizochytrium sp. They contain the vital eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 can also be synthesized from the shorter-chain omega-3 fatty acid alpha-linolenic acid (ALA), which is found in higher concentrations in certain plant oils such as linseed oil. Omega-3 capsules and omega-3 products are available with these ingredients from all the mentioned sources.
Omega-3 capsules from fish oil
Fish oil capsules contain omega-3 fatty acids from fatty deep-sea fish with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Tip: Make sure that your fish oil supplement also contains vitamin E, as this natural antioxidant protects the fatty acids from oxidation. Good omega-3 capsules contain fish oil from Antarctic and Arctic marine fish plus vitamin E.
Omega-3 capsules from krill oil
A special source of omega-3 fatty acids is krill oil. Krill are small, shrimp-like crustaceans. There are more than 80 species of krill worldwide, and Antarctic krill (Euphausia superba) is the best known among them. Krill oil is of particularly high quality because it consists of valuable DHA and EPA acids. The special feature: The omega-3 fatty acids are bound to phospholipids. This compound ensures that the krill oil can be better utilized by the body. On top of that, it contains naturally occurring astaxanthin, an effective, antioxidant carotenoid. And there is something else that distinguishes krill oil: It naturally provides you with choline. This semi-essential nutrient plays an important role in your lipid metabolism, your liver function, and a number of other vital functions.
Tip: When buying krill oil capsules, ensure that the krill comes from an ecological fishing method. You can recognize this, for example, by the blue "MSC seal". Another plus is the traceability of the krill oil. An important advantage of krill oil capsules is that they are available as odor-free Licaps capsules. This helps you avoid "fishy burps" and "fishy odor" when taking them. All these reasons explain why omega-3 fatty acids in krill oil capsules are more expensive than in fish oil capsules.
Omega-3 capsules from algae oil
Omega 3 extracted from algae oil comes from algae such as the microalga Schizochytrium sp. This algae oil is purely plant-based and is therefore particularly interesting for vegetarians and vegans. For anyone with a fish or seafood allergy, omega-3 fatty acids from algae oil are a very good alternative. Important: Algae oil is the only plant source of EPA and DHA that the body does not need to convert and can use directly. A pleasant side effect: no fishy odor, no "fishy burps".
Tip: If you follow a vegetarian or vegan diet, you should ensure that the capsules themselves are free from animal components, meaning they do not contain gelatin.
Other plant-based sources
To consume more omega-3 fatty acids, you should, for example, use more rapeseed, linseed, and walnut oil when cooking instead of wheat germ, sunflower, and safflower oil. However: Plant-based omega 3 exists as ALA (alpha-linolenic acid) and is only converted into EPA and DHA by the body to a very small extent, and is not sufficient on its own to meet your omega-3 requirements. Unless you use algae oil.
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