Omega-3: food or capsules – what matters

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Fish, walnuts or capsules: omega-3 fatty acids can be obtained in different ways. Which option fits your daily routine depends first on your diet. People who regularly eat suitable foods do not automatically need an additional supplement. If you want to supplement EPA and DHA specifically, however, it is worth examining the composition closely.

This article explains the differences and shows what is important when making a conscious product selection. The following applies: A capsule can provide certain fatty acids, but it does not replace a varied diet or a balanced lifestyle.

ALA, EPA and DHA: the differences at a glance

"Omega 3" refers to a group of polyunsaturated fatty acids. Three names are particularly important for nutrition:

• ALA, alpha-linolenic acid: It is mainly found in plant foods such as linseed, walnuts and rapeseed oil. It is essential and must be consumed through your diet.
• EPA, eicosapentaenoic acid: This long-chain omega-3 fatty acid is found, among other things, in fatty fish and fish oil.
• DHA, docosahexaenoic acid: This is also one of the long-chain omega-3 fatty acids and is found, for example, in fatty fish.

The body can convert ALA into EPA and then DHA, but only to a limited extent. Therefore, one gram of ALA from linseed oil is not equivalent to one gram of EPA and DHA. Plant-based ALA sources still remain a valuable part of the diet. ^[1]

What foods do – and what a supplement changes

Food provides a whole nutritional package

The German Nutrition Society recommends eating fish once or twice a week, preferably from sustainable sources. Oily species such as herring, mackerel and salmon provide EPA and DHA. Depending on the species, fish also supplies other nutrients such as protein and iodine. ^[2]

Nuts, seeds and vegetable oils also have their place. They enrich meals and provide different nutrients. The combination is therefore crucial: a single oil or capsule does not provide complete nutrition.

A supplement provides a comprehensible amount

A supplement primarily offers predictability: the label tells you how much EPA and DHA a daily serving contains. It may be an option if your diet provides little of these fatty acids and you want to supplement them deliberately. However, eating little fish alone proves neither a deficiency nor the need for a supplement.

For healthy people who regularly eat fish, the Federal Institute for Risk Assessment generally does not consider additional omega-3 preparations necessary. ^[3] Therefore, check your menu and your goals first before deciding on a product.

neotes Omega-3 capsules: ingredients and application view

When comparing, EPA plus DHA counts – not just the amount of fish oil

A large number on the front of a pack does not tell the whole story. For example, ‘2,000 mg fish oil’ does not mean ‘2,000 mg EPA and DHA’. Part of the fish oil consists of other fatty acids. Compare the amounts per recommended daily serving and add the EPA and DHA values together.

These four questions will help with the selection:

1. How much EPA and DHA does the daily portion contain? Compare the same reference size instead of a capsule with a complete daily portion.
2. What source and capsule shell are used? Fish oil and animal gelatine do not suit every diet.
3. Which tests are documented? An accessible certificate of analysis is more meaningful than a general quality claim.
4. Does taking it fit into your everyday life? Please note the recommended dosage, storage and the number of capsules per serving.

The highest dosage is not a quality feature in itself. What is crucial is a comprehensible recipe, suitability for your situation and application in accordance with the manufacturer's instructions.

What neotes Omega-3 capsules contain

The neotes Omega-3 capsules are based on fish oil in triglyceride form. The recommended daily portion of two capsules provides:

• 2,000 mg fish oil,
• including 600 mg omega-3 fatty acids: 360 mg EPA and 240 mg DHA,
• additional 10 mg vitamin E.

The capsule shell contains bovine gelatin, glycerin and water. The product is therefore not vegetarian or vegan. One jar contains 90 capsules and lasts for 45 days when used as indicated. A laboratory analysis is linked on the product page.

EPA and DHA contribute to normal heart function. The positive effect occurs with a daily intake of 250 mg EPA and DHA. ^[4] The stated neotes daily portion provides a total of 600 mg.

Omega-3 capsules and laboratory analysis view

Before taking: Observe compatibility and instructions

Fish-oil products can cause effects such as belching or gastrointestinal discomfort. If you take medication, especially anticoagulants, discuss supplementation with a doctor or pharmacist beforehand. ^[1] If you have a heart condition or relevant risk factors, the German Federal Institute for Risk Assessment recommends consulting a doctor, particularly before longer-term use. ^[3]

If you have a fish allergy, do not use a fish oil product without first consulting a doctor. Also take other preparations into account so that quantities do not add up unnoticed.

According to the manufacturer’s directions for neotes, take two capsules daily with a meal and sufficient liquid, without chewing them. Do not exceed this amount. The product is not suitable for pregnant women, children or adolescents. Keep it out of reach of children and store it in a cool, dry and dark place.

First check your diet, then make targeted choices

Start with a simple inventory: How often do you eat fish? Which plant-based sources of omega-3 do you use? And would you like to change your diet or specifically supplement a defined amount of EPA and DHA?

If fish oil fits your diet, the stated composition provides a good basis for your selection. On the product page you will find all the ingredients, the application and the certificate of analysis.

neotes Omega-3 capsules in detail get to know

Dietary supplements do not replace a balanced, varied diet and a healthy lifestyle. The recommended daily consumption amount must not be exceeded. Keep out of the reach of small children.

Sources

1. NIH Office of Dietary Supplements: Omega-3 Fatty Acids – Fact Sheet for Consumers.
2. German Nutrition Society: Fish every week.
3. German Federal Institute for Risk Assessment: Omega-3 fatty acids – important, but in moderation.
4. European Commission: Regulation (EU) No. 432/2012, authorized claim on EPA, DHA and normal cardiac function.