Fish oil and omega-3 are often used interchangeably, but they’re not exactly the same. Omega-3 fatty acids are the nutrients responsible for the health benefits, while fish oil is just one source of omega-3.
What Is Omega-3?
Omega-3s are essential polyunsaturated fats that support heart, brain, immune, and mental health. There are three main types:
- EPA and DHA – found mainly in fish and seafood
- ALA – found in plant sources like flaxseed, chia seeds, walnuts, and vegetable oils
Omega-3s are also available as supplements, including fish oil, cod liver oil, krill oil, algal oil (plant-based), and flaxseed oil. Prescription omega-3s may be recommended for certain heart conditions.
What Is Fish Oil?
Fish oil is extracted from fatty fish and contains omega-3, especially EPA and DHA alongside other fats and vitamins like A and D. Omega-3 from fish oil are generally considered more bioavailable than plant-based sources.
Health Benefits of Omega-3
Regular intake of omega-3s may:
- Reduce the risk of heart disease and stroke
- Help lower blood pressure
- Support brain function, memory, and cognition
- Improve mood and depressive symptoms
- Reduce inflammation and joint pain
- Support healthier outcomes during pregnancy
How Much Do You Need?
Most adults need 250–500 mg of EPA and DHA daily, which can be met by eating fatty fish twice a week. Higher doses (up to 3,000 mg) should only be taken under medical supervision.
Possible Side Effects
Omega-3 supplements are generally safe but may cause:
- Fishy aftertaste or burping
- Digestive discomfort
- Headaches or heartburn
High doses may increase bleeding risk, especially when combined with blood thinners, NSAIDs, or diabetes medications.
Bottom Line
Fish oil isn’t better than omega-3; it’s simply one of the most effective ways to get it. Whether through food or supplements, what matters most is getting enough EPA and DHA safely and consistently.