Omega-3 vs Fish Oil: What's the Difference?
Omega-3 vs fish oil isn't really a choice between two things. Omega-3s are a family of essential fats (ALA, EPA and DHA), and fish oil is one source of EPA and DHA. A 1,000 mg fish oil capsule might contain only about 300 mg of omega-3s. Plant omega-3 (ALA) converts poorly to EPA and DHA, so vegans often use algae oil.
"Omega-3" and "fish oil" are often used interchangeably, but they're not the same thing.
The three main omega-3s
| Omega-3 | Main sources | Notes |
|---|---|---|
| ALA | Flaxseed, chia, walnuts, canola oil | Essential; converts poorly to EPA/DHA |
| EPA | Oily fish, fish oil, some algae oils | Linked to triglyceride and mood research |
| DHA | Oily fish, fish oil, algae oil | Key for brain and eyes |
Reading a fish oil label
Look for EPA and DHA amounts. "1,000 mg fish oil" with "EPA 180 mg, DHA 120 mg" gives 300 mg of omega-3s per capsule. Concentrated products may provide 600–900 mg.
Omega-3 sources compared
- Fish oil: most research, best value
- Krill oil: smaller capsules, lower dose; see fish oil vs krill oil
- Algae oil: vegan DHA; see algae oil vs fish oil
- Cod liver oil: adds vitamins A and D; see cod liver oil vs fish oil
How much?
Most adults do well with 250–500 mg of EPA + DHA daily. Read how much omega-3 per day.
Frequently asked questions
Is fish oil the same as omega-3?
No. Fish oil contains omega-3s plus other fats. The omega-3 amount is listed separately as EPA and DHA.
Is flaxseed oil as good as fish oil?
Flaxseed provides ALA, which the body converts to EPA and DHA only in small amounts.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.