The Best Omega 3 Capsules: Shopping Guide and Recommendations (05/22)

Vitabiotics Ultra Omega-3 Capsules, Pack of 60

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6.00 GBP

The Vitamin Omega 3 Fish Oil 1000mg (365 Capsules - Bagged)

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14.95 GBP

Omega 3 Fish Oil 1000mg - 365 Softgel Capsules - Up to 12 Month’s Supply - Pure Fish Oil with Balanced EPA & DHA - Contaminant Free Omega 3 - Made in The UK by Nu U Nutrition

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12.47 GBP

Omega 3 Fish Oil 360 Soft Gels - 2000mg | High Levels of EPA & DHA | Premium Easy Swallow Omega3 Fish Oils Gel Capsules Made in Britain by Incite Nutrition

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12.74 GBP

Omega 3 Fish Oil 1000mg, 360 Softgel Capsules. 12 Months Supply. EPA 180mg DHA 120mg. Supports Heart, Brain Function and Eye Health.

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14.97 GBP

Omega 3 Fish Oil 2000mg, EPA 660mg DHA 440mg per Daily Serving. 120 Capsules (2 Months Supply). Supports Heart, Brain Function and Eye Health. 2 Capsules Per Serving

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8.97 GBP

Guide: Questions you should ask yourself before buying omega 3 capsules

What are Omega 3 fatty acids?

Although the term omega 3 fatty acid sounds daunting at first, they are extremely healthy and important fatty acids for the human metabolism.

Omega 3 fatty acids cannot be produced by our body itself, which is why they must be taken up in full through our food. (Source: 123rf.com / 90788318)

In addition to their function as energy providers, they are essential for the production of hormone-like substances, which significantly support processes such as wound healing, blood clotting or inflammation.

They are also an important component of the cell membrane. The most important omega-3 fatty acids are:

Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)

Eicosapentaenoic acid (EPA)

EPA also belongs to the family of essential unsaturated fatty acids. It supports our body especially in the formation of molecules that weaken inflammatory processes. These inflammatory processes can often trigger diabetes or autoimmune diseases. The omega 3 fatty acid EPA is found especially in the following fatty sea fish:

Oily fish (100g)	EPA (mg)	DHA (mg)
Sardine	747	1337
Herring (Baltic Sea)	740	1170
Lachs	5093	1155

Docosahexaenoic acid (DHA)

The essential fatty acid DHA is an important component of cell membranes, especially in nerve cells. It is enriched in the brain and retina. Thus, DHA plays a major role in brain development and the maintenance of vision. Unlike EPA, DHA has the ability to change both blood pressure and heart rate.

Salmon is rich in omega-3 fatty acids, making it a good source of the essential fatty acid. (Image source: unsplash.com / Caroline Attwood)

Through food, DHA can be absorbed by our bodies, similar to EPA, through the oil of fatty cold-water fish such as mackerel, salmon, eel or herring.

Alpha-linolenic acid (ALA)

Unlike the previous two fatty acids, the long-chain fatty acid ALA is of plant origin. In order to synthesise EPA and DHA in the body, the body needs the supply of ALA. Due to the fact that this conversion process in the body is associated with a high energy expenditure, this rarely happens.

If ALA is not converted into EPA and DHA in the body, this fatty acid remains in the body as an energy store. The following foods are particularly rich in alpha-linolenic acid:

vegetable oils such as hemp oil, linseed oil, rapeseed oil or soybean oil, with linseed oil having the highest concentration
green leafy vegetables
Walnuts
Wheat germ
Linseed
Wild berries

What is the difference between Omega 6 and Omega 9?

For an optimal supply of the fatty acids, the interaction with omega 6 fatty acids is particularly important. Similar to the omega 3 fatty acids, omega 6 cannot be produced by our body itself.

Both forms of unsaturated fatty acids differ in terms of their chemical composition. If both variants have several double bonds, they occur on the third carbon arm in the case of omega 3 fatty acids and on the sixth carbon arm in the case of omega 6 fatty acids. It is important to maintain a ratio of 1:1 for these fatty acids.

At this optimal ratio, the body can produce anti-inflammatory hormones. However, if they are in an imbalance, pro-inflammatory hormones are more likely to be produced.

What ingredients are in Omega 3 capsules?

Most of these capsules are oil-filled. Most products contain fish oil, while some are fortified with vegetable oil (ALA). These can be filled with linseed oil or also with EPA- and DHA-rich microalgae oil.

Furthermore, not only the oil content is important, but also additives such as vitamin E or iodine. In order to support the antioxidant effect of the fatty acids, the capsules can furthermore be enriched with vitamin E.

The vitamin prevents the omega 3 fatty acids from "spoiling" in the body when they come into contact with oxygen.

What effect do Omega 3 capsules have?

The range of effects of omega 3 capsules is quite wide. According to our research, one of their most important properties is the protection of cells against premature ageing. Omega 3 fatty acids also have a strong antioxidant effect. They can improve blood circulation by reducing the build-up of deposits in blood vessels.

Due to their anti-inflammatory effect, they can have a positive effect on inflammatory diseases such as neurodermatitis, rheumatism, arthritis or others.

When does it make sense to take Omega 3 capsules?

If you already have a deficiency of omega 3 in your body, it is a good idea to take omega 3 capsules. However, you can counteract the first signs of a deficiency. Especially if you are aware of an Omega 3 deficient diet, you could compensate for this by taking Omega 3 capsules as a dietary supplement.

For whom are Omega 3 capsules suitable?

Omega 3 capsules are particularly recommended for people with an increased need for omega 3 fatty acids. These groups of people include the following:

Pregnant and breastfeeding women
Competitive athletes
People who suffer from cardiovascular problems
People suffering from inflammatory diseases such as neurodermatitis, rheumatism, etc

Nevertheless, all groups of people can take this product. Especially at the first signs of deficiency symptoms, intake can be recommended.

How do deficiency symptoms become noticeable?

A deficiency of omega-3 fatty acids can become noticeable in the body through a diverse interplay of symptoms. However, these are often perceived as a reduced sense of well-being:

Sleep disorders
Growth disorders
Concentration disorders
Dry skin
Pain in the limbs
Brittle nails
Photosensitivity

Since these symptoms can be of a varied nature, it is not uncommon for a deficiency to be recognised only at a late stage. Therefore, it is particularly important to thoroughly examine one's dietary habits. If necessary, the diet should be adjusted in combination with food supplements.

Are Omega 3 capsules also suitable for children?

Especially in the growth phases, parents worry about whether their children are supplied with all the important nutrients to guarantee the best possible development. Nevertheless, it is well known: Fish and vegetables are often not among the little ones' favourite foods. And: Favourites such as pasta or ready-made meals are very low in omega-3 fatty acids.

However, unsaturated fatty acids are essential building blocks for the development of the brain in early childhood, so taking omega-3 capsules can be considered quite sensible. Through the design of the packaging, the manufacturers immediately make it clear that these are suitable for children.

Can Omega 3 capsules help build muscle?

Men in particular strive to build up their muscles. Various products are used to try to promote this. It is not necessary to use prohibited preparations. Omega 3 capsules can also achieve success in fitness.

However, this is only possible with simultaneous strength training. Both DHA and EPA ensure that insulin is better absorbed from the fatty tissue. At the same time, muscle breakdown is prevented.

Omega 3 capsules can help build muscle. (Image source: unsplash.com / Victor Freitas)

This means that fat, and not muscle tissue, is broken down, especially when dieting. In addition, the intake of omega-3 fatty acids supports regeneration after training due to their anti-inflammatory effect.

What should I bear in mind when taking omega-3 fatty acids?

In general, it can be said that omega 3 capsules are food supplements and not medicines. Although they often promise otherwise, they are not suitable for curing diseases such as breast cancer or arthritis. For this reason, it is forbidden by law to advertise such cures.

These dietary supplements are only intended to correct or prevent the symptoms of deficiencies. It is of great importance to adhere to the recommended daily dose of the European Food Commission. This recommends a daily dose of 5 mg for combination preparations of EPA and DHA, and a maximum dose of 1.8 mg for EPA products alone.

If an overdose occurs, nausea or even vomiting may occur. In worse cases, a higher susceptibility of the immune system or an altered blood flow can be the result.

A permanent EPA overdose can cause increased cholesterol levels. Possible interactions with other medications such as the pill or similar should be discussed with a doctor.

How much do Omega 3 capsules cost?

The price range of Omega 3 capsules is very wide. You can spend between 5 and 50 cents per capsule. The ingredients determine the price to a large extent.

Fish oil capsules are one of the cheaper products compared to the vegetable version with algae oil. Nevertheless, the capsules filled with krill oil are the most expensive. You can find out which type of capsule is most suitable for you in detail in the chapter "Decision".

What is the alternative to Omega 3 capsules?

If you decide against taking omega 3 capsules, you can also replenish your supply with the help of various foods. If you do not eat fish in your diet, for example because you are vegetarian or vegan, you should pay special attention to the intake of omega 3 fatty acids.

This excludes a very large EPA and DHA supplier from your diet. As vegetarian or vegan options, you can resort to plant-based foods. These include oils such as linseed oil, rice oil or soybean oil. You can also get the essential fatty acids from walnuts or almonds.

Decision: What types of omega 3 capsules are there and which is right for me?

In general, omega 3 capsules can be divided into three different types, all of which have both advantages and disadvantages:

Fish oil capsules
Krill oil
Algae oil capsule

Which type you ultimately choose depends largely on your own needs. In the following, we will introduce you to the three types and show you the advantages and disadvantages of each group of preparations.

What distinguishes fish oil capsules and what are their advantages and disadvantages?

Fish oil filled capsules are the most common form. Due to their well-established existence, a number of scientific studies on ingredients and modes of action have already been carried out. These can be used to prove medicinal effects and benefits.

For example, the German Nutrition Society (DGE) came to the conclusion that fish oil can have a positive effect in the early stages of cardiovascular complaints.

Advantages

Scientific studies
Inexpensive
Natural source

Disadvantages

Possible exposure to heavy metals
Not vegan
Overfishing of the oceans

In addition, in contrast to the two other types, this variant is one of the cheapest. Also, all the fatty acids contained can be used directly by the body. However, this option is not suitable for vegetarians or vegans.

When buying, you should also bear in mind that the products could be contaminated with heavy metals.

What distinguishes krill oil capsules and what are their advantages and disadvantages?

Krill oil is extracted from the Antarctic crab, also called "krill". From them are fed not only omega 3 but also omega 6 fatty acids, vitamins A and E. Krill oil not only has a positive effect on cholesterol levels, it can also help with menstrual cramps.

Advantages

Less belching
Positive effect on cholesterol levels
Relief for menstrual cramps

Disadvantages

Expensive variant
Possible allergic reaction to crustaceans
Not vegan

In contrast to fish oil capsules, omega 3 capsules with krill oil are considerably more expensive. In addition, the different composition of krill oil compared to fish oil ensures less burping with a fishy aftertaste.

Since krill oil capsules are still relatively new on the market, there are currently hardly any scientific studies on the effectiveness of these preparations. In addition, the EPA and DHA concentration is lower than in fish oil capsules.

What are the advantages and disadvantages of algae oil capsules?

The capsules filled with algae oil are the vegan alternative to krill oil and fish oil capsules. Not only are no fish products used in the production process, but no animal gelatine is used.

Advantages

Vegan
No harm to fish stocks
Natural source

Disadvantages

Expensive variant
Only ALA

The vegan Omega 3 capsule has the same advantages as its non-vegan competitors. Nevertheless, it also has some disadvantages. On the one hand, they are significantly more expensive than the fish oil capsule, and on the other hand, they only offer ALA as a fatty acid.

Buying criteria: Use these factors to compare and evaluate omega 3 capsules

In the following, we present the criteria that you can use to choose the right omega 3 capsule for you from a variety of different capsules: The aspects that you can use to compare the oil-containing capsules include the following:

Package contents
Price-performance ratio
Shelf life and storage
Suitability for vegans
Advantages

Below you can read what is behind the criteria and what role the property can play in your decision.

Package contents

To get a little closer to making a decision, you can first ask yourself how long you plan to take the food supplement. The duration and type of therapy can help determine the size of the pack. If you are planning to take the essential fatty acids for a short period of time, you could opt for a smaller package. For long-term therapy, it makes sense to buy a large pack.

Price-performance ratio

Fish oil capsules can be purchased for as little as 10 to 15 euros for 120 capsules. To ensure the quality of the fish oil is good, you should invest a little more money and check the quality labels.

The vegan algae oil capsules are much more expensive with a minimum price of 20 euros for 120 capsules. The krill oil filled capsules are in a similar price category.

Shelf life and storage

If fish oil is stored in a dark and cool place, it will keep longer. This also applies to fish oil capsules. If this storage advice is followed, they can be kept for up to 2 years. Krill oil has the longest shelf life. This long shelf life is caused by the reduced oxidation.

Unlike fish and krill oil, algae oil can be stored at room temperature. Here, too, you should store the product in a dark place and protect it from direct sunlight. If you do not follow these instructions, the capsules can become rancid, so that they can lose their effect and cause undesirable side effects.

Suitability for vegans

As described above, the algae capsules are suitable for vegans and vegetarians due to the use of vegetable oils and the omission of gelatine. Both krill oil and fish oil can be taken by all other people.

Advantages

A particularly big advantage of krill oil and algae oil capsules is that they do not cause burping with a fishy aftertaste. In addition, a smaller capsule can make swallowing easier and more pleasant.

Facts worth knowing about omega 3 capsules

What is the correct dosage of omega 3 capsules?

The daily dose of omega 3 fatty acids depends on your symptoms. The dosage should be made dependent on the aim of the intake. The package leaflet of the preparation with the content of DHA and EPA should be followed urgently. The following quantities are considered necessary for people without symptoms:

group of people	Omega-3 daily requirement (EPA and DHA)
adults	0.25-0.3g
infants	0.1g
children and adolescents	0.25g
pregnant and breastfeeding women	0.45g
high achievers	1-2g
Freizeitsportler	0,3g

Generell sollte eine Tagesdosis von 3mg nicht überschritten werden. Dabei ist es wichtig neben der Einnahme der Omega 3 Kapseln die Ernährungsweise zu überwachen.

Wie nehme ich die Kapseln richtig ein?

Am besten werden die Omega 3 Kapseln zu zwei verschiedenen Zeitpunkten am Tag eingenommen, was zum einen deinen Körper kontinuierlich mit Omega 3 versorgt und zum anderen die Resorption verbessert.

Die Einnahme von Omega 3 Kapseln ist von großer Bedeutung um Nebenwirkungen zu vermeiden. (Bildquelle: unsplash.com / Michele Blackwell)

Dabei können die Kapseln beispielsweise zum Mittag und Abendessen eingenommen werden. Allerdings kann auch ein Pausensnack zur Einnahme genutzt werden. Nimmst du die Kapseln zu den Mahlzeiten ein, kannst du Nebenwirkungen wie Mundgeruch, Aufstoßen oder seltenes Auftreten von Durchfall oder Übelkeit vermeiden.

Welche Nebenwirkungen könnten auftreten?

Nebenwirkungen können zum einen durch eine Überdosierung oder durch Unverträglichkeiten auftreten. Zu den häufigsten Nebenwirkungen zählen die folgenden:

fischartiger Nachgeschmack als erstes Anzeichen
Übelkeit
Durchfall
Schwächung des Immunsystems (besonders bei älteren Menschen)
zu stark verdünntes Blut
Ansteigen des Cholesterin-Spiegels
Sodbrennen
Aufstoßen mit Fischgeschmack
können manisch-depressive Verstimmungen und Epilepsie verschlimmern

Auch kann es aufgrund von Verunreinigungen in den Präparaten zu Unverträglichkeiten kommen. Dabei solltest unbedingt auf die klaren Angaben der Zusammensetzung achten.

Verunreinigte Produkte sind vor allem in Verbindung mit Quecksilber aufgetreten. Achte daher bei der Auswahl der Produkte auf eine hohe Qualität und detaillierte Auflistung der Inhaltsstoffe.

Welche Wechselwirkungen mit anderen Medikamenten können auftreten?

Besonders bei der Einnahme von blutverdünnenden und gerinnungshemmenden Medikamenten sollte mögliche Wechselwirkungen in Betracht gezogen werden. Möglicherweise werden diese Wirkungen durch die Omega 3 Kapseln noch verstärkt.