25/09/2025
Omega-3 is a vital nutrient for your body, but most Australians aren’t getting enough. Even though we live on a coast, we eat six times more meat than seafood—the richest source of omega-3. Fortunately, a high-quality supplement can help. This guide explains why omega-3s matter, how they benefit your health, and what to look for when choosing the best supplement.
What is Omega-3s and Why Do They Matter?
Omega-3s, specifically EPA and DHA, are essential for health and must be obtained through your diet. These fatty acids are the building blocks for healthy cell membranes, helping your body’s cells communicate effectively. They influence everything from mood and memory to heart, joint, and brain health. Without them, your body’s systems can’t function smoothly.
The Benefits of EPA and DHA
Research shows that supplementing with EPA and DHA can support multiple areas of health, including:
- Brain, Eye, and Nerve Function: They are crucial for healthy cognitive and sensory performance.
- Heart Health: They help maintain healthy triglyceride levels and can reduce the risk of cardiovascular events.
- Joint & Pain Relief: Omega-3s can help reduce joint stiffness, inflammatory pain, and discomfort from autoimmune conditions or menstrual cycles.
Your Best Sources of Omega-3
While supplements are an option, you can boost your intake with these omega-3-rich foods:
- Salmon: 2.6 grams per 100g
- Sardines: 982 mg per 100g
- Trout: 935 mg per 100g
- Snapper: 321 mg per 100g
- Cod: 158 mg per 100g
For vegans and vegetarians, algae oil is an excellent source of EPA and DHA, as seed oils like flax do not provide these key nutrients. Look for algae-based supplements to meet your needs.
5 Features of a Quality Omega-3 Supplement
With many options available, here’s what sets a top-quality supplement apart:
- Sustainable Sourcing: The best omega-3 comes from small, cold-water fish, like anchovies and sardines, which are low on the food chain and more environmentally friendly. Look for a Friend of the Sea certification.
- Advanced Purification: A high-quality product should be purified through molecular distillation to remove heavy metals and toxins without harsh chemicals.
- Concentration & Freshness: The most effective supplements are concentrated to deliver high amounts of EPA and DHA per capsule. They should also be handled carefully to stay fresh and potent.
- Rigorous Testing: Look for brands that perform in-house and third-party testing on every batch to ensure purity and safety, with results well below Australian limits.
- Allergy-Friendly: A good supplement should be free from common allergens like gluten, dairy, and soy. High-quality fish-based supplements are also suitable for people with shellfish allergies.
Whether from food or a quality supplement, incorporating omega-3s into your diet is a smart step toward better health. For personalised advice, talk to us.
