Omega-3: Why Fish Oil Is So Important
Note: Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. Do not exceed the stated recommended daily intake. Keep out of reach of young children. This content is for general information only and is not a substitute for medical advice – please consult a doctor or pharmacist if you have health concerns.
Omega-3 fatty acids are among the best-researched nutrients of all. Thousands of studies document their importance for the heart, brain, eyes and the regulation of inflammation. Even so, most people in Central Europe take in significantly too little omega-3.
In this article you will learn why omega-3 is so important, how much you really need and why algae oil is the sustainable alternative to classic fish oil.
EPA and DHA: The Two Decisive Omega-3 Fatty Acids
Not all omega-3 fatty acids are the same. The most important are:
- EPA (eicosapentaenoic acid): Plays a role in the regulation of inflammatory processes and supports normal heart function. EPA is a precursor of inflammation-regulating signalling molecules (resolvins).
- DHA (docosahexaenoic acid): Makes up around 40% of the fatty acids in the brain and 60% in the retina of the eye.
- ALA (alpha-linolenic acid): Found in flaxseed, chia seeds and walnuts. The body can convert only 5-10% of ALA into EPA and DHA – so ALA alone is not enough.
EFSA health claims: EPA and DHA contribute to the normal function of the heart. This claim may be used with a daily intake of 250 mg of EPA and DHA.
The Omega-6/Omega-3 Ratio: Why It Matters
Our bodies need both omega-6 and omega-3 fatty acids. The problem: the modern Western diet contains a massive imbalance. While the optimal ratio is around 2:1 to 4:1 (omega-6 to omega-3), in the Western diet it is often 15:1 to 20:1.
Omega-6 fatty acids (in sunflower oil, soya oil, ready meals) are involved in inflammatory processes, whereas omega-3 tends to have an inflammation-regulating effect. This imbalance is linked in research to chronic inflammatory processes and diseases of civilisation.
The solution: reduce omega-6 (fewer processed oils, fewer ready meals) and increase omega-3 at the same time.
Fish Oil vs. Algae Oil: The Sustainable Alternative
Traditionally, omega-3 comes from fish oil. But where do fish get their omega-3? They take it in through the food chain – it is originally produced by microalgae. Algae oil goes straight to the source:
Advantages of algae oil over fish oil:
- Sustainability: No overfishing of the seas. Algae are grown in controlled cultures.
- Purity: Free from heavy metals (mercury, lead), PCBs and dioxins that accumulate in fish.
- No fishy taste: No unpleasant burping or fishy aftertaste.
- Vegan: 100% plant-based and therefore suitable for everyone.
- Equal effectiveness: Studies confirm that omega-3 from algae oil is absorbed by the body just as well as from fish oil.
Our Omega 3 vegan made from algae oil delivers a high content of EPA and DHA – without compromising on quality or effectiveness.
Dosage and Intake: How to Take Omega-3 Correctly
The recommended minimum dose for general health:
- EFSA recommendation: At least 250 mg of EPA+DHA daily. EPA and DHA contribute to the normal function of the heart.
- For optimal effect: 1,000-2,000 mg of EPA+DHA are recommended by many experts
- For increased needs: Athletes, pregnant women and older people can benefit from higher doses
Tips for taking it:
- Always take with a fat-containing meal – omega-3 is fat-soluble and is absorbed better together with fat
- The dose can be split between morning and evening
- Store cool to protect the fatty acids from oxidation
- Pay attention to the EPA+DHA content, not just the total amount of fish/algae oil
💡 Optimising Omega-3 in Everyday Life
- 1.Eat oily fish (salmon, mackerel, sardines) twice a week, or supplement with algae oil daily
- 2.Replace sunflower oil and soya oil with olive oil or flaxseed oil
- 3.Reduce ready meals – they often contain hidden omega-6 fats
- 4.Always take omega-3 capsules with a meal for the best absorption
- 5.Use flaxseed, chia seeds and walnuts as an additional source of ALA
Our product recommendations
Premium omega-3 from sustainable algae oil – high EPA/DHA content, free from heavy metals, 100% vegan.
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Frequently asked questions
Can the body obtain omega-3 from flaxseed?
Flaxseed contains ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid. However, the body can convert only about 5-10% of ALA into the active forms EPA and DHA. Flaxseed alone is therefore not enough to cover EPA/DHA requirements. Algae oil or fish oil deliver EPA and DHA directly.
How do I recognise high-quality omega-3?
Pay attention to the actual EPA+DHA content per capsule (not just the total amount of oil), an IFOS certification (International Fish Oil Standards) or comparable quality tests, purity from heavy metals and, for fish oil, sustainable fishing (Friend of the Sea seal). Algae oil is generally the purer option.
Can you overdose on omega-3?
The EFSA considers an intake of up to 5,000 mg of EPA+DHA daily to be safe. At very high doses over a long period, blood clotting can be affected. If you take blood thinners, talk to your doctor before taking it. For most people, a dose of 1,000-2,000 mg of EPA+DHA is optimal.
Conclusion
Omega-3 fatty acids are not an optional supplement – they are an essential nutrient that most people do not take in sufficiently. Vegan omega-3 from algae oil offers a sustainable, pure and effective alternative to traditional fish oil. Your heart, your brain and your eyes will thank you for it.
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Note: This article is for general information only and is not a substitute for medical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. Please consult a doctor if you have health concerns. Any EFSA health claims mentioned refer to the respective nutrients at a sufficient daily intake.
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The content on introdrink.ch is created by our editorial team using AI-based tools and then editorially reviewed. Health-related product statements follow the EU Health Claims Regulation (HCR); the authorised statements are shown on the respective product pages. Where we reference scientific studies, we link to the original sources directly in the article. More about us →