How To Compare Omega-3 Supplements (6 min.)

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Omega-3 fats are polyunsaturated fatty acids, also known as the “good fat,” found in fish and some plants. Since our bodies cannot produce omega-3 fatty acids on their own, we must obtain them through our diet or supplements. There are different types of omega-3 supplements, and seemingly hundreds of brands available on the shelf. So, how should we compare omega-3 supplements?

Types of omega-3 fatty acids

There are three main types of omega-3 fatty acids, each playing a different role in the body:

• EPA (eicosapentaenoic acid): Found in fatty fish and algae, EPA is involved in supporting heart and overall wellness†
• DHA (docosahexaenoic acid): Also found in fatty fish and algae, DHA is a major structural fat in the brain and eyes†
• ALA (alpha-linolenic acid): Found in plant sources like walnuts and flaxseed, ALA is converted in small amounts to EPA and DHA†

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fats found in fatty fish such as salmon, mackerel, herring, lake trout, albacore tuna, sardines and anchovies. Alpha-linolenic acid (ALA) is the omega-3 fatty acid found in plants, primarily in seed and nut oils such as canola, flaxseed, and walnut.

While salmon is the most popular fatty fish, anchovies, sardines, mackerel, albacore tuna, and herring are also sources of high omega-3. Wild-caught anchovy fish oils provide the omega-3 fatty acids in Cooper Complete Advanced Omega-3 softgels, while anchovy, jack mackerel, mackerel, and sardines are used in Advanced Omega-3 Liquid. Cod and krill are also commonly used in omega-3 products on the market. Marine algae oil is the source of the omega-3 fatty acids in the Advanced Omega-3 Plant-Based supplement.

Prioritize EPA and DHA in fatty fish and omega-3 supplements

Studies show humans are relatively inefficient in converting ALA into EPA and DHA†. One study reported that increasing ALA to more than 10 times the current average intake in the United States resulted in only small increases in EPA and DHA blood levels†. The American Heart Association (AHA) recommends eating fish, particularly fatty fish, at least twice a week. Consuming two to three servings of fatty fish per week (approximately 8 ounces total) results in an average daily intake of 500 milligrams (mg) of EPA and DHA, which is associated with a lower risk of heart disease†.

The AHA also suggests that people with documented coronary heart disease consume approximately 1 g (1,000 mg) of EPA+DHA per day, preferably through the consumption of fatty fish four to five times a week, or through a supplement form if not†. For individuals with elevated triglyceride levels, the AHA recommends 2-4 g of EPA+DHA daily, typically obtained from fatty fish or supplements†. Some research has explored the role of omega-3 fatty acids in supporting overall health†, including areas such as mood†, gut health†, and immune function†.

Omega 3-6-9: Which Are Beneficial?

Omega-3, omega-6 and omega-9 fatty acids are dietary fats; however, they are not created equal and do not have the same effects. Research shows that omega-3 fatty acids have anti-inflammatory properties†, while excess intake of omega-6 fatty acids may promote inflammation in the body†. Omega-6 is typically found in vegetable oils, soybeans, eggs and fish as well as nuts and seeds. When consumed in moderation and as a replacement for saturated fats in meats and dairy products, this fatty acid can benefit heart health†.

The same is true for omega-9 fatty acids. Also referred to as oleic acid, omega-9 is most commonly found in olive, peanut and avocado oil as well as in almonds. Because the body can produce omega-6 and 9 on its own, both of these fatty acids are deemed non-essential. Since a typical balanced healthy diet contains high levels of these fatty acids, omega-6 and 9 are not included in the Cooper Complete Advanced Omega-3 formulation.

Compare Omega-3 supplements by reading supplement facts panels

Grocery, health food stores and discount club shelves are full of more than enough fish oil and omega-3 fatty acid products to overwhelm us. To accurately compare omega-3 products, review the Supplement Facts section of the label and add up the amounts of EPA and DHA listed in each serving. For example, the Supplement Facts panels for Cooper Complete Advanced Omega-3 and Nordic Naturals Ultimate Omega-3 products are shown below.

Cooper Complete Advanced Omega-3 Supplement Facts (Softgels)

The average American eats seafood approximately once every 11 days. If you fall into this category, try to consciously include at least one serving of fatty fish in your diet weekly. Simple ways to add omega-3 EPA and DHA to your diet include consuming a grilled piece of salmon, eating an albacore tuna sandwich or snacking on sardines in tomato sauce atop saltine crackers.

As a reminder, your health care provider understands your health profile best, including your medical history, risks, and current medication and supplement use. It is essential to consult with them about which supplements are best suited for you before starting any new supplement regimen. Your health care provider may have the ability to check your omega-3 index to ensure you are getting adequate healthy fatty acids.

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About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.

Cooper Complete July 10, 2025