Omega-3 is a family of fatty acids. The two that most of the research and the official advice are about are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both are found mainly in fish, especially oily fish.
The guideline
The Health Council of the Netherlands sums it up in one line in its dietary guidelines from 2015: eat fish once a week, preferably oily fish. Oily fish is preferred because it contains more EPA and DHA than lean fish. Examples are salmon, mackerel, herring, sardines and trout.
How much EPA and DHA
In the EU, two health claims are authorised for EPA and DHA:
- EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
- DHA contributes to the maintenance of normal brain function and normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
If you rarely eat fish
Many people eat fish less often than once a week. If you do, you can look at a fish oil supplement, or, if you do not eat fish for other reasons, an algae oil supplement, which contains DHA and often EPA from algae instead of fish.
Fish oil can affect blood clotting. If you use blood-thinning medication, check with your doctor before you start.
Our products
Omega contains 360 mg of EPA and 240 mg of DHA per daily dose of two capsules, plus 24 mg of vitamin E. Omega Max is the high-strength version, with 700 mg of EPA and 500 mg of DHA per daily dose of two capsules, plus 10 mg of vitamin E; that is enough DHA for the claim on brain function and vision. Both capsules are made of bovine gelatine, so they are not suitable for vegetarians.
Sources
- Gezondheidsraad, Richtlijnen goede voeding 2015.
- EU Register of nutrition and health claims (Regulation (EU) No 432/2012).
