Arctic Blue Blog

What is omega 3 and what is it good for?

You often see omega-3 fatty acids on products in the supermarket, for example on butter and fish. But what is omega 3 or fish oil actually, what does omega 3 do and what is omega 3 good for? We'll explain it to you below.

What is omega 3?

Omega 3 fatty acids are "good" polyunsaturated fatty acids. The best known are the vegetable ALA and the fish fatty acids EPA and DHA. ALA is found, for example, in vegetable oils, such as flaxseed oil, walnuts, seaweed, avocado and green leafy vegetables. EPA and DHA are found mainly in fish, seafood and shellfish. Oily fish, such as salmon, herring and sardines, contain the most fish fatty acids. Some eggs also contain EPA and DHA. Fish cannot make EPA and DHA themselves, but get it from algae.

Your body makes a small amount of EPA and DHA itself from ALA, however, not enough. And because your body cannot make its own ALA, you have to make sure you get enough of this fatty acid through your diet. In this way, you ensure that you not only get enough ALA but also enough EPA and DHA, and thus enough omega 3!

What is fish oil?

Fish oil is a dietary supplement rich in omega 3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are mainly found in fatty fish species.

What is omega 3 good for?

We know that omega 3 is important. But what does omega 3 do? Omega 3 fatty acids are good for the eyes and brain. Eating fish and the fish fatty acid DHA during pregnancy and breastfeeding is also recommended for pregnant women .

Omega 3 & the heart

Research shows that eating one portion of fish a week is good for the heart. Research on fish fatty acid supplements supports this finding. Are you not getting your weekly portion of fish? Then the intake of omega 3 fish oil in the form of supplements is good for heart function.

Pregnancy and breastfeeding

Maternal intake of DHA contributes to normal fetal eye and brain development and in breastfed infants. If you eat according to the Disk of Five as a pregnant woman, the baby will get enough omega 3 fatty acids. Do you eat little or no fish? If so, consider taking extra omega 3. 

In addition, DHA contributes to normal brain function and vision, and 3 grams of EPA and DHA help maintain normal blood pressure.


What is sufficient omega 3? The Health Council recommends that adults get 200 milligrams of omega 3 fatty acids from fish per day. If you eat one serving of fish per week, you will meet this recommendation. Are you not achieving this? Then fish oil capsules, fish oil or algae oil are a good alternative. These are rich in EPA and DHA. The omega 3 in algae oil is extracted directly from algae. There are also sustainable alternatives where omega 3 is extracted only from the trimmings of fish fillets, so no additional fish have to be caught.

Are you curious about the possibilities? Take a look at our offer Omega-3 algae oil and the MSC certified fish oil products with the blue label!