Omega-3 Supplementation

Fish oil contains both EPA and DHA derived from fatty fish, while algae oil is a plant-based source that primarily provides DHA (some brands also add EPA). Algae oil is suitable for vegetarians and vegans and avoids potential contaminants found in some fish oils. Both can be effective, but fish oil typically provides higher amounts of EPA.

General recommendations suggest 250-500mg combined EPA and DHA daily for healthy adults. Higher doses (1-4g daily) may be recommended for specific conditions like high triglycerides or depression. The optimal ratio of EPA to DHA varies based on health goals—higher EPA may be better for mood, while higher DHA may be better for brain development.

Yes, by consuming fatty fish (like salmon, mackerel, sardines) 2-3 times per week. Plant sources like flaxseeds, chia seeds, and walnuts provide ALA, which the body can convert to EPA and DHA, but the conversion rate is inefficient (less than 10%). Those who don't eat fish regularly may benefit from supplementation.

Symptoms may include dry skin, brittle hair and nails, poor wound healing, joint pain, mood changes, and difficulty concentrating. However, these symptoms can have many causes, and blood testing for omega-3 levels is the most accurate way to determine status.