Fish oils, thanks to its high content of omega-3 fatty acids, are vital to your health and well being.

Omega-3 main components are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

However…not all fish oil is the same!

Depending on your health goals or medical conditions, choosing the right type—and method of intake —can make a big difference.

Here’s a breakdown to help you get the most out of your omega-3s:

For Heart Health

Best Type: High EPA/DHA fish oil, ideally 1,000–2,000 mg of combined EPA/DHA daily.

Top Source: Wild-caught salmon oil or concentrated triglyceride form.

Foods to Eat: Salmon, mackerel, sardines, flaxseeds, walnuts.

Capsule vs. Liquid: Capsules are convenient and tasteless—ideal for long-term use.

For Brain & Mood Support

Best Type: DHA-rich fish oil (e.g. 500–1,000 mg DHA daily).

Top Source: Tuna or algae-based DHA (for vegetarians).

Foods to Eat: Fatty fish, chia seeds, seaweed, eggs enriched with omega-3.

Capsule vs. Liquid: Liquid offers higher doses and is great for those who need faster absorption—especially for mood support.

For Joint Inflammation (Arthritis)

Best Type: High-EPA fish oil (e.g. 2,700 mg EPA/day as per studies).

Top Source: Anchovy or sardine-based concentrates with a focus on EPA.

Foods to Eat: Oily fish, turmeric, leafy greens.

Capsule vs. Liquid: Liquid may be better for anti-inflammatory dosing, but high-strength capsules are also effective.

During Pregnancy

Best Type: Purified DHA-rich fish oil (300–600 mg DHA/day).

Top Source: Fish oil certified mercury-free, or algae-based DHA.

Foods to Eat: Low-mercury fish (salmon, trout), eggs, fortified milk.

Capsule vs. Liquid: Capsules are safer and easier to dose during pregnancy.

For High Triglycerides

Best Type: Prescription-strength omega-3 (EPA only, like icosapent ethyl), or at least 3,000–4,000 mg EPA/DHA daily.

Top Source: Pharmaceutical-grade fish oil (talk to your pharmacist).

Foods to Eat: Oats, avocados, fish, olive oil.

Capsule vs. Liquid: Capsules preferred for consistent therapeutic dosing.

 Choosing Quality Fish Oil Matters

• Look for fish oil that is IFOS-certified (International Fish Oil Standards)
• Choose triglyceride form over ethyl ester for better absorption
• Check for mercury-free and sustainably sourced products

Ask Us at Lygon Everyday Chemist

Not sure which one to choose? Come in and chat with our pharmacists—we’ll guide you to the best product for your needs and help you understand the right dose.

Stay healthy, naturally!