Fish Oil VS Omega 3, What’s The Difference?

Story by Audra Smith

I’m sure we have all heard these two words floating around; be it from people in the health field or we have read these words on packaging, which suggests that they are good for us. But what do they mean? Are they truly good for us? Do we really need to take it? Are the two essentially the same thing?

What is Omega-3?

Omega-3 fatty acids are an essential fat that the body needs to survive but is not naturally produced by the body. These fatty acids help to build and maintain a healthy body as they are vital to the structure of cell walls. They keep the heart, lungs, blood vessels and immune system working properly.

Omega-3 fatty acids are of three types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Of these three types, EPA and DHA are primarily found in oily fish and ALA is found in plant sources including: walnuts, flaxseeds & flaxseed oil, canola oil, soybean oil, and chia seeds. Omega-3 can also be found in foods fortified with these fatty acids.

What is Fish Oil?

Fish oil is the concentrated and purified oil found in the tissue of oily fish. This oil contains EPA and DHA which are the two main fatty acids previously mentioned. Fish considered to be oily includes Salmon, Anchovies, Sardines, mackerel, and Tuna. It is recommended to choose fish from thin fish such as anchovies and sardines as they are likely to contain lower levels of mercury and heavy metals. Fish Oil is 30% pure Omega-3, making it a source best for your recommended dose needed daily.

Should we take supplements?

In those situations where persons cannot eat fish to get EPA or DHA in their diet due to fish allergies, vegan diet, or the intolerance of that fishy burp, or where plant-based natural sources are not an option, taking supplements such as fish oil, cod liver oil, algal oil or flaxseed oil provides a great alternative.

Alternative to Fish Oil

Algal Oil

This oil is the closest option to fish oil as it is providing Omega-3 from the source that fish eat. This oil comes from microalgae. This source, however, contains mostly DHA and very little EPA and is very expensive considering that it isn’t providing a balanced amount of DHA and EPA.

Flaxseed oil

This is another plant-based option that is high in ALA. ALA is the plant source of Omega-3. It is a source humans can consume but the body is very inefficient in converting into DHA and EPA. This
means it is an option for persons avoiding meat and seafood but still cannot provide the recommended amount of EPA and DHA the body would need.

Krill Oil

Krill are small, shrimplike crustaceans and like fish they mostly eat microalgae and contains EPA and DHA. Krill has a very limited lifespan and as a result, does not accumulate as much toxins as the other fish oil option.

Benefits of Omega-3

Research on Omega-3 has shown an extensive list of benefits of adding these fatty acids to our diet. Fish oil appears to be the easiest way to access these benefits which include:

• Heart health improvement -Omega-3 can reduce blood pressure levels and can raise good HDL cholesterol levels. Omega-3 can keep blood platelets from clumping to prevent the formation of harmful blood clots. It also keeps arteries smooth and free from damage caused by plaque that can restrict and harden arteries.
• Brain development and Control Behavioral Disorders – DHA accounts for 40% of the poly unsaturated fatty acids in your brain. EPA has been proven to help fight depression,