Omega-3, plainly explained

Omega-3 is a family of fatty acids. The two that matter most in this context are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are found mainly in oily fish such as salmon, mackerel, herring and trout, and in fish oil and algae oil.[source pending]

What we’re allowed to say, and why we stick to it

In the EU, a food or supplement may only make health claims that have been assessed and authorised.[European Commission 2012] For EPA and DHA, the authorised claims include:

• EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.[European Commission 2012]
• DHA contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA.[European Commission 2012]
• DHA contributes to the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250 mg of DHA.[European Commission 2012]

That’s it. You won’t find claims on this site about preventing, treating or curing disease, and we don’t promise results within a certain time. You can check the official wording yourself in the EU register.[European Commission]

Omega-6: not the enemy

Omega-6 fatty acids are also essential. They come from many vegetable oils, nuts, seeds and a lot of processed food. The question a fatty-acid test helps answer is not “is omega-6 bad?” but how your intake balances out.

Why dose isn’t the whole story

Two people taking the same amount can end up in different places. Diet, habits and the amount you actually take all play a part. That’s why we measure instead of assuming.

Sources

1. European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Official Journal of the European Union (2012).
2. European Commission. EU Register of nutrition and health claims made on foods. European Commission.
3. [source pending] Source needed: Norwegian dietary guidance on fatty fish and food sources of omega-3 (Helsedirektoratet)