Omega-3 ranking [2026]

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Omega-3 fatty acids are fats that the body needs for proper cell function. The three most important types for humans are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). ALA comes mainly from plants, including flax and rapeseed, while EPA and DHA come from marine fish and seafood. EPA and DHA are more commonly chosen in supplements because the body uses them immediately in the form in which they are needed for cell function and essential metabolic processes and reactions in the body.

1. Properties of omega-3 fatty acids
2. The difference between EPA and DHA and ALA
3. The effects of omega-3 fatty acids
4. Omega-3 dosage
5. TOP 3 Omega-3 supplements ranking

Properties of omega-3 fatty acids

In the body, omega-3 fatty acids are incorporated into cell membranes, helping to maintain their proper structure and participating in the creation of substances needed to regulate inflammatory processes.

• DHA (docosahexaenoic acid) is important mainly for brain development and function.
• EPA (eicosapentaenoic acid) is more associated with supporting the control of inflammatory responses. Each of these fats also participates in the functioning of the endocrine system.
• ALA (alpha-linolenic acid) can also be incorporated into cell membranes and act as an anti-inflammatory, but it does so in a different way than EPA and DHA.

An important role of this fatty acid is to be the ‘initial’ molecule from which the body tries to produce other lipid substances. ALA can be converted into EPA and DHA, but in the case of ALA from nuts or seeds, the conversion to EPA and DHA is close to zero.

The difference between EPA and DHA and ALA

All three omega-3 fatty acids are necessary in the daily diet. ALA has a shorter carbon chain and fewer double bonds than EPA and DHA, which translates into its functions. EPA and DHA are directly incorporated into cell membranes, can alter the profile of secreted inflammatory substances and support neuron function, which is why they appear to be a more effective and reliable source of active omega-3s than ALA.

Omega-3 – why supplements?

EPA and DHA are much more commonly used in dietary supplements than ALA. Apart from their biological properties, one of the reasons for this is convenience. For many people, natural sources of omega-3 fatty acids, i.e. fatty sea fish, are not easily available on a daily basis. Good quality fish can be expensive, spoils quickly, and not everyone likes its taste or smell. Supplements bypass these barriers by providing EPA and DHA in predictable, consistent amounts, regardless of where you live, the season, your budget or taste preferences.

The effects of omega-3 fatty acids

Lowering triglycerides and heart health

Omega-3 fatty acids are credited with a very wide range of effects. In metabolic studies, the most consistent effect is a reduction in triglycerides. In people with metabolic syndrome (co-occurring atherosclerosis and/or diabetes and/or obesity and/or hypertension), supplementation is also associated with a slight decrease in blood pressure. In reviews examining cardiovascular events, the effects were moderate, but some analyses indicated a reduction in the risk of cardiovascular incidents, especially when high doses of EPA were used as the sole ingredient.

Why with vitamin D?

The metabolic effects of omega-3 fatty acids may be enhanced by vitamin D3, which is also a nutrient characteristic of fish.

Joint diseases

In inflammatory joint diseases, the effects are more consistent. In rheumatoid arthritis (RA), analyses have shown a slight to moderate reduction in pain, morning stiffness and the need for non-steroidal anti-inflammatory drugs (NSAIDs, e.g. ibuprofen, which irritates the gastrointestinal tract when used for long periods), especially when EPA+DHA supplementation lasts at least 3 months and exceeds a total of approximately 2 g per day. In osteoarthritis, the effect is weaker but also noticeable in the form of a slight reduction in pain. 

Mood and depression

Omega-3 acids are also of great interest in mood disorders, especially depression. However, the body may react differently depending on the composition of the preparation taken. The best results are achieved with preparations in which EPA constitutes the majority of the total, usually at least 60%, and the EPA dose itself is within a moderate range of approximately 0.5-1 g per day.

It has also been noted that people who are suspected of having a higher degree of inflammation in their disease picture respond best to supplementation. The antidepressant properties of omega-3 acids may be further enhanced when high concentrations of vitamin D3 are present in the body.

Dry eye syndrome and other eye diseases

In studies on eye diseases, omega-3 supplementation most often appears in the context of dry eye syndrome. Several studies have shown moderate improvement in symptoms and tear film parameters. In glandular disorders, improved lipid layer stability and reduced symptom severity have been reported.

In diabetic retinopathy (damage to the optic nerves in diabetes), higher daily intake of omega-3 has been associated with a lower risk of severe vascular changes, and in premature babies, the administration of DHA and EPA or fat emulsions with their addition reduced the incidence of severe forms of retinopathy in premature babies. In age-related macular degeneration, high fish consumption has been found to be beneficial.

General characteristics of omega-3 fatty acids (EPA and DHA)

Omega-3 dosage

When selecting an omega-3 dosage, it is worth considering the desired effect, as the body reacts to it in different ways. In cases of triglyceride problems and metabolic syndrome, beneficial effects usually only appear at around 2.0 g of EPA+DHA per day. For mood disorders, preparations dominated by EPA may be more effective. In rheumatoid arthritis (RA), more pronounced effects were observed at doses closer to 3.0 g per day.

For people who simply want to take care of their overall nutritional status and maintain normal omega-3 levels in the body, a much lower daily dose of around 0.5-1.0 g of EPA+DHA is usually sufficient. Moderate doses of omega-3 fatty acids are generally well tolerated. The inclusion of supplementation during chronic treatment, especially for cardiovascular diseases, requires consultation with a specialist. It is worth considering combining omega-3 acids with vitamin D3 (in doses of 2000-4000 IU, when blood test results indicate normal levels), especially in the autumn and winter months and in spring.

Author: Jakub Wiącek – Neurobiologist and Dietitian

TOP 3 Omega-3 supplements ranking

Based on popularity and customer reviews on the SFD SHOP

1. ALLNUTRITION OMEGA 3 STRONG

The product contains 1000 mg of fish oil, including 330 mg of EPA and 220 mg of DHA, as well as vitamin E. It is a classic, easily digestible supplement that supports the daily diet with omega-3 fatty acids, suitable for people who want to take care of their heart, brain and eyesight. Vitamin E acts as an antioxidant and helps protect cells from oxidative stress. This type of supplementation is recommended during periods of increased stress on the body and in diets low in sea fish. The product is distinguished by its affordable price and simple composition.

2. ALLNUTRITION ADEK + OMEGA 3 STRONG

A comprehensive preparation combining 1,000 mg of fish oil with vitamins A, D, E and K. It contains 180 mg of EPA and 120 mg of DHA – the right proportions for daily use. Fat-soluble vitamins support various bodily functions – from normal vision (vitamin A) and calcium metabolism (vitamin D) to blood clotting (vitamin K) and protection against oxidative stress (vitamin E). This is a good solution for people who want to combine the effects of omega-3 with full vitamin support.

3. ALLNUTRITION OMEGA 3 K2 D3

This supplement combines 1000 mg of fish oil with 2000 IU of vitamin D3 and 100 µg of vitamin K2 MK-7. It contains 180 mg of EPA and 120 mg of DHA, which provides a daily dose of essential fatty acids. Vitamin D3 supports the maintenance of normal calcium and phosphorus levels, while vitamin K2 is responsible for proper blood clotting and supports bone function. The product is intended for people who want to combine omega-3 with the most bioavailable form of vitamins D and K.

Zdroje:

• Wang, T., Zhang, X., Zhou, N., Shen, Y., Li, B., Chen, B. E., & Li, X. (2023). Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 12(11), e029512. https://doi.org/10.1161/JAHA.123.029512
• Goldberg, R. J., & Katz, J. (2007). A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain, 129(1-2), 210–223. https://doi.org/10.1016/j.pain.2007.01.020
• Sublette, M. E., Ellis, S. P., Geant, A. L., & Mann, J. J. (2011). Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. The Journal of clinical psychiatry, 72(12), 1577–1584. https://doi.org/10.4088/JCP.10m06634