Best omega-3: our review

# Partner offer
> Omega-3 Krill – Naturavignon
🎁 promo code -10% : OMEGA-DN

# Best value for money
> Omega-3s – Nutri&Co

# Excellent alternative
> EPAX Omega-3 – Novoma

---

Best omega-3 supplements

Our selection criteria

• Composition : this refers to the EPA and DHA composition of a daily dose recommended by the brand.
• Source of the oil : fish, crustaceans, or algae—the absorption and quality of omega-3s depend on its source. 
• Oil extraction: the extraction method affects the quality of the oils. High-temperature extraction degrades the oil.
• Totox index (total oxidation): this index measures the oil’s oxidation. It should be as low as possible for optimal shelf life.
• Price / day: this is the cost for 1 day of treatment, using the daily dose recommended by the brand.
• Analysis certificate and label: the brand must be able to provide independent analyses showing the absence of contaminants. A label guarantees sustainable fishing and/or proper product preservation.
• Customer reviews: this average customer review score for the brand comes from the laboratory’s website or marketplaces such as Amazon.
• Our opinion on the brand: based on the monthly testing we conduct on dietary supplement brands and the analysis of 6 criteria such as transparency and expertise.

All selected supplements are in triglyceride form (high bioavailability), manufactured in France, with no excipients or additives, and sourced from sustainable fishing.

---

Partner offer

# WILD KRILL OMEGA-3

---

# BEST VALUE FOR MONEY

This omega-3 supplement from sustainable fishing offers a good concentration of EPA and DHA (ANSES recommends 500 mg per day for the total EPA + DHA). It is the cheapest in our selection.

Nutri&Co uses small fish from the lower end of the food chain, reducing the risk of contamination by heavy metals.

They are certified “Qualitysilver° and the capsules are patented (“Licaps°): these labels guarantee the quality of the oils and their stability against oxidation.

The Totox index (total oxidation) is 5, with a maximum limit of 26 established by the World Omega-3 Organization.

We really like the Nutri&Co brand because it is reliable and transparent (our full review here). We also note that customer reviews are very good.

This brand is based in Aix-en-Provence and places particular importance on the quality of the active ingredients in its products.

---

# EXCELLENT ALTERNATIVE

The Novoma brand omega-3 supplement is a quality alternative. It is more concentrated in EPA and DHA, but is more expensive on a daily basis.

To date, it has not been demonstrated that a concentration of active ingredients higher than the recommendations is beneficial.

The course requires 4 capsules per day, compared with 3 for the two other supplements in our selection.

This supplement is certified Friend of the Sea and its Totox index is the lowest in our comparison.

The oil is extracted at low temperature and the products are decontaminated according to the standards established by GOED (Global Organization for EPA and DHA).

Novoma is a quality French brand offering supplements concentrated in active ingredients at controlled prices (read our full review here).

---

What are omega-3s?

Omega-3s are essential fatty acids known as  “polyunsaturated”  that belong to the lipid family. They are necessary for the proper development and functioning of the human body.

They support and protect the cardiovascular and brain systems in particular. They also improve the appearance of the skin.

Among the 11 that exist, we distinguish 3 main types of omega-3s: 

• alpha-linolenic acid (ALA): found mainly in vegetable oils (flaxseed, rapeseed, walnut…). It is converted into EPA and DHA so it can be used by the body 
• eicosapentaenoic acid (EPA): found mostly in fatty fish (sardines, mackerel, herring…) and in cod liver oil
• docosahexaenoic acid (DHA): also found in fatty fish and in cod liver oil

Omega-3 act in synergy, but they also have properties that are their own: EPA contributes in particular to reducing inflammation and helps with emotional stability.

DHA helps with normal brain function, plays a role in vision, and contributes to fetal development.

Omega-3s are called “ essential ” because they are not synthesized by the body.

On relève cependant que les acides EPA et DHA peuvent être produits par le corps mais uniquement en présence d’acide alpha-linolénique (ALA). Ce dernier est donc le précurseur de tous les autres oméga-3.

They can be obtained through diet by consuming foods rich in omega-3 : seeds, nuts, flaxseed oil, fatty fish…

Taking a dietary supplement is also a good solution to supplement, make up for, and/or prevent a deficiency.

What are their benefits?

They protect the cardiovascular system

Omega-3s are key to cardiovascular function. They protect the heart and arteries, balance heart functions, and reduce heart rhythm disorders.

They contribute to the maintenance of normal cardiac function and normal blood pressure, two factors associated with cardiovascular health.

Once in the body, eicosapentaenoic acid (EPA) is transformed into eicosanoids, lipid molecules. These latter exert an anti-inflammatory action that reduces the risk of cardiovascular disease.

They also participate in the regulation of blood clotting, heart function, and blood pressure. EPA acts in synergy with docosahexaenoic acid (DHA) as shown in this study.

EPA and DHA contribute to the maintenance of normal triglyceride levels (from 2g/day). ALA contributes to the maintenance of normal cholesterol levels.

Finally, omega-3s help to reduce blood pressure by promoting vasodilation as shown in this study. Hypertension is one of the main risk factors for heart disease.

They support the nervous system

These omegas also have beneficial effects on the nervous system. They contribute to mental well-being, notably through the role of DHA in normal brain function.

DHA contributes to normal brain function. Some studies explore their role in mood balance and depression, without these effects giving rise to officially authorized claims.

During this study, consumption of cod liver oil, rich in omega-3s, helped improve symptoms of depression and anxiety. This may be due to a reduction in brain inflammation by fatty acids.

They improve skin beauty

Omega-3s contribute to the beauty and health of the skin. In fact, they are components of the membrane of skin cells.

In addition to providing softness and elasticity, they protect and hydrate to prevent dryness. To do this, they strengthen the skin barrier, thereby limiting water evaporation through the epidermis.

They also improve skin comfort in cases of itching or hives.

Studies are exploring the role of omega-3s in skin comfort, particularly through their action on inflammatory processes involved in certain skin conditions. During this study, omega-3 supplementation helped reduce the inflammatory process involved in skin diseases.

They relieve joint pain

A diet sufficiently rich in omega-3s, or supplementation, allows reduction of joint inflammation. 

A meta-analysis (study synthesis) notes that omega-3 supplementation for 3 to 4 months could help reduce certain joint discomforts, findings that still need confirmation and do not replace medical follow-up.

They help prevent chronic inflammation

The inflammatory response is a natural defense system.

However, if it persists, inflammation can contribute to various chronic imbalances. Studies are exploring the role of omega-3s in this context, without these effects giving rise to officially authorized claims.

This study review shows the beneficial and protective effects of omega-3s on these diseases. 

Another study conducted on 25,000 participants aged 45 to 74 observed that dietary omega-3 intake was associated with protection against the occurrence of ulcerative colitis (an inflammatory bowel disease).

Finally, omega-3s could play a positive role against respiratory diseases : asthma or COPD (chronic obstructive pulmonary disease), as shown by this review of studies.

But large-scale studies are lacking and are needed to validate these theories.

They increase our life expectancy

Omega-3s contribute to many vital functions in our body. They therefore provide natural cardiovascular protection, but may also be able to protect our brain health.

A review of 25 trials and 3,633 people reports that omega-3 supplementation is correlated with an improvement in biological markers (indicators of a patient’s state of health).

Research is exploring their role in maintaining cognitive functions with age, without these effects giving rise to officially authorized claims.

Where can I buy omega-3 supplements?

• Pharmacies and parapharmacies
• The organic stores
• The specialty stores (sports nutrition, dietary supplements…)
• The specialty e-commerce sites

What criteria should be taken into account ?

1. Form

Omega-3 supplements come in the form of softgels or capsules. Because they are fatty substances, they cannot be offered in standard capsules.

They are made using a complex encapsulation process and oil stabilization technology.

The oils are found in the form of omega-3 triglycerides, or in the form of ethyl esters.

Triglyceride forms come from fish oils and contain EPA and DHA. It is a natural form of fatty acid storage, so it is well absorbed.

By contrast, the ethyl ester forms, found in many supplements, seem to be less well absorbed.

This non-natural form comes from a mixture of ethanol and an oil rich in omega-3s. Inexpensive, the ethyl ester form is more fragile.

We recommend choosing a natural triglyceride form rather than ethyl ester. Opinions are divided, but the latter seem less stable, more sensitive to oxidation, and less well absorbed by the body, as observed in this trial conducted on 54 adults.

2. Origin

The capsules may contain vegetable-based oils (oils from camelina, hemp…) or marine-based oils (anchovy, sardine, and mackerel oils…). As shown in this study, the conversion of ALA to DHA is more limited in vegetable oils.

There is also algal oil, derived from the microalga Schizochytrium sp. It has a high concentration of DHA, as shown in this study. It is a good alternative for vegetarians and vegans.

If you choose a marine source, opt for supplements based on wild fish oil. Indeed, farmed fish are often contaminated with heavy metals such as mercury.

You will also find krill oil, derived from the crustacean of the same name. This oil has excellent bioavailability, at least equal to fish oil, if not superior, as indicated by this review of studies.

The manufacturer must be able to provide a microbiological and heavy metals analysis certificate.

3. Omega-3 content

Each capsule must contain a sufficient amount of fish oil (500 mg minimum per capsule).

Be sure to check the EPA and DHA content, the most important types of omega-3s. The supplement must absolutely contain them, and in balanced amounts.

The different forms all contain EPA and DHA. A fish oil generally contains roughly the same amount of EPA as DHA.

Krill oil also contains both omega-3s, with a higher EPA content in terms of the EPA/DHA ratio. Finally, the  Schizochytrium sp microalgae is rich in DHA.

The omega-3 content will depend on the raw material used, as well as on the omega-3 extraction process. Manufacturers may use a chemical or enzymatic solvent. The latter should be preferred because it ensures the quality and stability of the oils.

4. Composition

The composition should be as natural as possible. Avoid products containing preservatives or GMOs. Since omega-3s are molecules, they cannot be certified organic.

The capsules should also contain antioxidants such as vitamin E or rosemary extract. Indeed, omega-3s are very sensitive to oxidation and can break down quickly.

Prefer laboratories that provide heavy metal analysis certificates and other toxins that may be present in the products.

This is all the more important for omega-3-based supplements, because a low-quality fish oil can contain a certain amount of them. You can find these documents on the brands’ websites. 

Favor products with patents (Friends of the sea, ASC label, sustainable fishing label). Note that the presence of heavy metals may still be possible with these labels, as they primarily guarantee responsible fishing but not the absence of toxins.

Always turn to microalgae or fish at the beginning of the food chain (anchovies, herring, sardines) and avoid predatory fish like tuna. 

If the brand only mentions “fish oils” in its ingredients, ask the lab for more details or move on.

5. Price

The price of capsules varies depending on the brand, the omega-3 content, or the manufacturing process.

Generally speaking, expect between €15 and €25 for 120 capsules.

In summary

To make sure you choose a quality omega-3 supplement, check:

1. The form : preferably choose softgels or capsules. Omega-3s in powder form or gummies are generally lower in EPA and DHA.
2. The source : omega-3s can be plant-based or marine-based. In this case, choose oils from wild-caught fish.
3. The omega-3 content: the product must contain a sufficient amount of EPA and DHA.
4. The composition : it must be natural, without preservatives and with antioxidants.
5. A label or certification: these ensure responsible fishing that is as unpolluted as possible.
6. The price : it ranges from €15 to €25 for 120 capsules.

---

BEST VALUE FOR MONEY

---

EXCELLENT ALTERNATIVE

---