Omega-3: fish or capsules
“Omega-3” on the label is no guarantee. Two specific acids work: EPA and DHA, and they are found only in marine fish and seafood. Everything described as “omega-3 from flax” and “from chia” is another acid, ALA, from which the body makes less than 10% of EPA and DHA. Hence the method’s simple rule: fish twice a week or capsules with a label you have read. Section — vitamins and minerals.
Purpose
EPA reduces inflammation — the same low-grade inflammation that burns for years on sugar and flour and lies behind joint, blood vessel, and insulin resistance problems. DHA is a structural fat of the brain and retina. Together: blood vessels, blood pressure, triglycerides, mood, dry skin, and eyes. For women over 45, also sleep and hot flashes for some. On a low-carbohydrate diet, the need is not higher, but there is only one source — fish, which is absent from many people’s plates.
How much omega-3 is in fish
| Fish, 100 g | EPA+DHA | Portions per week to meet the target |
|---|---|---|
| Mackerel | 2,5-3 g | 1 |
| Salmon | 1,5-2,5 g | 1-2 |
| Herring | 1,5-2 g | 1-2 |
| Sardines | 1-1,5 g | 2 |
| Trout | 0,8-1 g | 2-3 |
| Cod, tilapia | 0,1-0,2 g | not a source |
How to read a capsule label
Do not look at “fish oil 1000 mg”; look at the EPA + DHA line. In inexpensive capsules, it is 180 + 120 = 300 mg per 1000 mg of oil — to get an effective 1-2 g, you need 4-6 capsules. In concentrates, it is 500-800 mg per capsule. Form: triglyceride (rTG) is absorbed better than ethyl ester (EE). Freshness: if a capsule smells of rotten fish, it has oxidized; throw it away. Take with a meal containing fat. For fish on the plate — fatty fish.
1-2 g
EPA+DHA per day from capsules
2-3
portions of fatty fish per week
less than 10%
ALA converts into EPA/DHA
8%+
omega-3 index — target
When capsules are needed and when they are not
They are not needed if you eat two or three portions of mackerel, salmon, herring, or sardines per week. They are needed if you do not eat fish or eat only white fish. Especially with joint pain, dry skin, high triglycerides, and during perimenopause. They do not replace fish completely: fish also provides protein, iodine, selenium, and vitamin D. For joints — nutrition for joints.
Frequently asked questions
Flaxseed oil is omega-3 too, isn’t it?
This is ALA. Less than 10% converts into EPA and DHA. A useful oil, but not a substitute for fish.
Is krill better than fish oil?
It is absorbed slightly better, but the EPA+DHA doses in a capsule are small and the price is high. A regular triglyceride-form concentrate is more reasonable.
Does omega-3 thin the blood?
At doses up to 3 g per day, the difference is insignificant. When taking anticoagulants and before surgery, discuss it with a doctor.
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- What You Need and What You Don’t
- Vitamins and Minerals
- Electrolytes and Hydration
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.