{"id":369725,"date":"2026-10-08T10:00:00","date_gmt":"2026-10-08T07:00:00","guid":{"rendered":"https:\/\/puhdasplus.ee\/?p=369725"},"modified":"2026-09-28T17:03:13","modified_gmt":"2026-09-28T14:03:13","slug":"omega-3-epa-dha-how-to-choose-fish-oil","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/en\/omega-3-epa-dha-how-to-choose-fish-oil\/","title":{"rendered":"Omega-3: what EPA and DHA are, and how to choose a fish oil that actually contains something"},"content":{"rendered":"

If you asked which supplement is the most researched and at the same time the most confusing, omega-3 would be a strong candidate. There are dozens of jars on the shelf, all promising “omega-3”, yet the numbers on the back differ tenfold. Here is what we tell our own customers: what EPA and DHA are, how much you really need and what to look for on the label.
\n\"Breakfast<\/a><\/p>\n

Omega-3 is not one thing but three<\/strong><\/h2>\n

There are several omega-3 fatty acids. The three that matter are ALA<\/strong> (in flaxseed oil, chia, walnuts), EPA<\/strong> and DHA<\/strong> (in oily fish and fish oil). The body can make EPA and DHA from ALA, but only a few percent of it \u2013 so flaxseed oil is good food, not a fish-oil substitute.<\/p>\n

EPA and DHA are the ones with authorised EU health claims: EPA and DHA contribute to the normal function of the heart<\/strong> (250 mg per day), DHA contributes to the maintenance of normal brain function and normal vision<\/strong> (250 mg DHA per day). For pregnant women: DHA contributes to the normal development of the eyes and brain of the foetus and breastfed infant (200 mg DHA on top of the daily intake).<\/p>\n

How much do you really need?<\/strong><\/h2>\n

Nordic nutrition guidelines recommend oily fish 2\u20133 times a week \u2013 salmon, trout, herring, mackerel, sprat. If that happens, a supplement is not strictly necessary. If fish lands on the table once a month, fish oil is a sensible addition.<\/p>\n

The claims threshold is 250 mg EPA + DHA per day. Many take 500\u20131000 mg, especially in winter and when fish is not on the menu. The safe upper level from supplements is 5 g EPA + DHA per day \u2013 hard to exceed, but “more is better” does not apply.<\/p>\n

What to look for on the label \u2013 the only number that matters<\/strong><\/h2>\n

\"Puhdas+<\/a><\/p>\n

The jar may say “1000 mg fish oil” in big letters. That tells you nothing. What counts is how much EPA and DHA it contains \u2013 a cheap 1000 mg capsule may hold only 300 mg EPA+DHA, a quality one 600\u2013800 mg. Find the rows “EPA” and “DHA” in the nutrition table and add them up.<\/p>\n

The second thing is the form. Fish oil comes either as triglycerides<\/strong> (natural, as in fish) or ethyl esters<\/strong> (cheaper to process). The body absorbs the triglyceride form better. Our Premium Omega-3<\/a> is in natural triglyceride form; the fish is caught in the clean waters of the South Pacific, the oil goes through thorough purification from heavy metals and carries the Friend of the Sea certificate.<\/p>\n

The third is freshness. Fish oil oxidises \u2013 old oil or oil stored in the warm tastes and smells fishy. Keep the jar cool and dark and use an opened jar within 2\u20133 months.<\/p>\n

Puhdas+ omega products<\/h3>\n