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Omega & fatty acids

Fats are important macronutrients that are converted into fatty acids in the body. Important healthy fats are the omega-3 fatty acids EPA, DHA and ALA and the omega-6 fatty acids LA, GLA and AA.

In this collection five sources sit side by side: cod liver oil, fish oil, krill oil, Calanus oil from plankton and animal fats such as beef tallow and emu oil.

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EPA, DHA and ALA

Omega-3 is not a single substance but a family. ALA is the plant-based form and is found in linseed and walnuts, among other sources. EPA and DHA come from oily fish and other marine sources. The body can partly convert ALA into EPA and DHA, but this conversion is not efficient.

That is why the label of an omega-3 supplement should ideally state how much EPA and DHA it contains, not just how much fish oil. A 1000 mg fish oil capsule often contains 300 mg of EPA and DHA combined. That distinction is the first thing to look at.

The thresholds that apply

For EPA and DHA there are health claims authorised by EFSA, and these are linked to a minimum daily amount. For the contribution to the normal function of the heart, this is 250 mg of EPA and DHA combined per day. For the contribution to the maintenance of normal brain function and normal vision, it is 250 mg of DHA on its own.

That gives you a practical rule of thumb: compare products on the amount of EPA and DHA per daily dose and set it against that 250 mg. The Health Council of the Netherlands recommends at least 450 mg of omega-3 per day, which equates to eating oily fish such as salmon or herring twice a week.

Five sources in this collection

Cod liver oil comes from the liver of cod and, in addition to omega-3, also contains vitamins A and D. Krill oil comes from small crustaceans and provides the fatty acids in phospholipid form. Calanus oil, obtained from zooplankton, also contains astaxanthin.

Regular fish oil comes from the muscle tissue of fish rather than the liver. And then there are the animal fats that are not sources of omega-3 but do belong in this collection: beef tallow and emu oil, rich in fat-soluble nutrients.

Triglyceride, ethyl ester or phospholipid

In a supplement, the fatty acids are bound to a carrier. In fish they occur naturally as triglycerides. When fish oil is concentrated, the ethyl ester form is sometimes formed, which can then be converted back into triglyceride. In krill, the fatty acids are bound to phospholipids, the same building blocks as those of cell membranes.

Omega-3 is sensitive to oxygen, light and heat. Store liquid oil in the dark and refrigerated after opening, and observe the shelf life after opening. A fish oil that smells or tastes strong is usually oxidised.

Frequently asked questions about omega and fatty acids

What is the difference between EPA, DHA and ALA? +

ALA is the plant-based omega-3 found in linseed and walnuts, among other sources. EPA and DHA come from oily fish and other marine sources. The body can partly convert ALA into EPA and DHA, but this conversion is not efficient.

How much omega-3 per day? +

The Health Council of the Netherlands recommends at least 450 mg of omega-3 per day, which equates to oily fish twice a week. For the authorised claim on the normal function of the heart, 250 mg of EPA and DHA combined per day applies.

What is the difference between fish oil and cod liver oil? +

Cod liver oil is extracted from the liver of cod and, in addition to omega-3, also contains vitamins A and D. Fish oil is usually produced from the muscle tissue of fish and contains little or none of these vitamins.

What is Calanus oil? +

Calanus oil is extracted from the zooplankton Calanus finmarchicus and, besides omega-3 fatty acids, also contains the antioxidant astaxanthin. Because plankton is at the start of the food chain, the risk of toxins accumulating is very low.

What does phospholipid form mean for krill oil? +

In krill, the fatty acids are bound to phospholipids, the same building blocks that cell membranes are made of. In fish they naturally occur as triglycerides. It is about the carrier to which the fatty acid is attached.

How should you store omega-3 oil? +

Omega-3 is sensitive to oxygen, light and heat. Store liquid oil in the dark and refrigerated after opening, and observe the period after opening stated on the packaging. An oil that smells or tastes strong is usually oxidised.

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Essential omega fatty acids in human nutrition

Fatty acids are an important part of normal nutrition and are derived from dietary fats. Some fatty acids, such as the omega-3 fatty acid alpha-linolenic acid (ALA) and the omega-6 fatty acid linoleic acid (LA), cannot be synthesised by the body and must be obtained through food or supplementation. These essential fatty acids serve as precursors for other fatty acids, including EPA, DHA, GLA and AA.

Omega-3 and omega-6 fatty acids

Omega-3 and omega-6 fatty acids are polyunsaturated fatty acids that play structural and functional roles in the body. EPA and DHA are commonly associated with cell membranes and various physiological processes, while ALA and LA contribute as dietary precursors. The conversion of ALA into EPA and DHA is not always efficient, which is why direct dietary sources are often considered.

Dietary sources and supplement forms

EPA and DHA are mainly found in fatty fish and shellfish, while ALA is present in plant oils such as linseed oil. In addition to food sources, omega fatty acids are available in supplement form, including fish oil, cod liver oil, krill oil, and plankton oil. Certain animal fats, such as grass-fed beef tallow and emu oil, are also valued for their content of naturally occurring fatty acids and fat-soluble nutrients.

Omega fatty acid supplements at Ergomax

The omega fatty acids collection at Ergomax includes a wide range of products such as extra virgin cod liver oil, fermented cod liver oil, krill oil, and plankton oil, as well as animal-based fats like grass-fed beef tallow. All products are selected for quality, sourcing and clear formulation.