Choosing an omega-3 supplement

Omega-3 supplements vary enormously. Two products at “1,000 mg fish oil” can deliver wildly different amounts of the stuff that matters. Here's what to look for.

1. Read the EPA + DHA, not the headline

The big number on the front is usually total oil. The number that matters is total EPA + DHA, in the supplement facts panel — often much smaller (sometimes 200–300 mg inside a 1,000 mg capsule).

2. Form: triglyceride vs ethyl ester

Triglyceride (TG, or “re-esterified TG”) form is generally better absorbed than the cheaper ethyl ester (EE) form. If the label doesn't say, it's usually EE.

3. Algae oil if you don't eat fish

Vegan and vegetarian? Algae-based omega-3 provides EPA and DHA directly — the same molecules fish get from algae in the first place — and skips the inefficient ALA conversion that limits flax and chia.

4. EPA:DHA ratio for your goal

Cardiovascular and mood research leans EPA-heavy; pregnancy and infant development lean DHA-heavy. Match the ratio to why you're taking it.

5. Third-party testing & freshness

Look for independent purity/oxidation testing. Rancid fish oil is common and unpleasant — a strongly “fishy” smell is a red flag.