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Omega-3 Supplements: Benefits, Sources & How to Take Them

Updated: Oct 6

Omega-3 bottle and fish oil capsules on a kitchen counter, next to a plate of salmon. Soft lighting creates a calming, healthy vibe.
Omega-3s are essential fats that support brain health, reduce inflammation, and protect your heart. Whether from fatty fish like salmon or high-quality supplements, ensure you're getting enough daily.

Why Omega-3 Fatty Acids Matter


Omega-3s are essential fats that play a vital role in your health—yet many people don't get enough through diet alone. These healthy fats support:


✅ Heart health (lowering triglycerides, blood pressure, and inflammation)

🧠 Brain function (mood, memory, development)

🦴 Joint mobility and flexibility

👁️ Eye health

🤰 Pregnancy and infant development


They’re called “essential” because your body can’t make them—you have to get them from food or supplements.


The 3 Main Types of Omega-3s


There are three key types of omega-3s to understand:


1. EPA (Eicosapentaenoic Acid)

  • Found in: fish oil, krill oil, algae oil

  • Key Benefits: reduces inflammation, supports heart health, and mood balance.


2. DHA (Docosahexaenoic Acid)

  • Found in: fish oil, krill oil, algae oil

  • Key Benefits: crucial for brain, nerve, and eye health—especially during pregnancy and infancy


3. ALA (Alpha-linolenic Acid)

  • Found in: flaxseeds, chia seeds, walnuts, hemp, and plant oils

  • A plant-based omega-3 that must be converted in the body to EPA and DHA—but conversion is limited


Top Dietary Sources of Omega-3s


🐟 Animal-Based Sources (EPA & DHA)

  • Salmon, mackerel, sardines, anchovies, herring

  • Fish oil and krill oil supplements

  • Algae-based oils (vegan-friendly DHA/EPA)


🌱 Plant-Based Sources (ALA)

  • Ground flaxseeds

  • Chia seeds

  • Walnuts

  • Hemp seeds

  • Soybeans

  • Canola oil


Pro tip: For best results, combine plant-based omega-3s with direct EPA/DHA sources or supplements.


Two salmon fillets on parchment paper, with carrots and zucchini on a wooden board. A hand reaches in the background.
Did you know? Just two servings of fatty fish like salmon per week can give your body a powerful dose of EPA & DHA—essential omega-3s for heart, brain, and joint health.


Choosing the Right Omega Supplement


When food sources aren’t enough, omega supplements are a convenient and practical option.


At WellnessRX Pharmacy, we carry a range of trusted brands, including:

  • CanPrev Omega-Pro (high-potency, IFOS-certified, burp-free)

  • Flora Udo’s Oil Blend (vegan-friendly, ALA-rich)

  • Carlson Labs & Nature’s Way (liquid and softgel fish oils)

  • CanPrev Krill Oil (great for absorption and brain health)


How to Take Omega-3 Supplements


Timing: Take omega supplements with meals that contain fat to enhance absorption.


Dosage: 

Typical daily ranges are:

  • 250–500 mg of combined EPA & DHA for general health

  • Higher doses (under supervision) for inflammatory or cardiovascular support


Tips:

  • Look for IFOS-certified products (third-party tested for purity & potency)

  • Store liquid fish oils in the fridge after opening

  • Use capsules if you’re sensitive to fishy taste or burping


Omega-3s for Specific Needs


  • Pregnancy: DHA is essential for fetal brain and eye development

  • Mood: EPA has been studied for mood support and mental health

  • Heart: Combats high triglycerides and helps reduce blood pressure

  • Vegan or Vegetarian? Algae-based omega-3s are an excellent source of DHA.


Ask Our Team for Personalized Support


Still unsure which omega is best for you? Visit us in-store or book a consult with our pharmacist or nutritionist. We’ll help you select the right supplement tailored to your goals, diet, and medication history.


📍 Visit us at WellnessRX Pharmacy, Bradford, or shop online below.




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