In brief: Omega-3 fatty acids are a family of polyunsaturated fats. The main forms are ALA, EPA and DHA.
The three key forms
| Form | Main sources |
|---|---|
| ALA | Flax, chia, canola oil |
| EPA | Fish, algae oil |
| DHA | Fish, algae oil |
| ALA conversion to EPA/DHA | Limited |
NIH notes that conversion of ALA into EPA and DHA occurs only in small amounts.[1]
Safety
High doses can cause gastrointestinal symptoms and may add to bleeding risk with anticoagulants.
FAQ
Is flax oil the same as fish oil?
No.
Is algae oil vegan?
Yes, if the other ingredients are vegan as well.
Can ALA fully replace EPA and DHA?
No.
Are very high doses better?
No.
Conclusion
Omega-3 is not one single substance. Source, fatty-acid form and dose determine how it should be assessed.
