You're looking at omega-3 supplements. One costs €10, another €40. Both claim to be "high quality." So what's the actual difference?

Let's skip the complicated science and focus on three things that genuinely matter.

The 3 Things That Actually Matter

1. Is It Clean? (Purity)

Fish live in oceans that contain mercury, lead, and other contaminants. These can accumulate in fish oil.

What you need to know:

Quality omega-3 products are tested for heavy metals. The EU sets maximum safety limits:

• Mercury: Must be below 0.1 mg/kg
• Lead: Must be below 3 mg/kg
• Cadmium: Must be below 1 mg/kg

Quality products exceed these standards. Look for brands that provide Certificate of Analysis showing their testing results.

2. How Much Omega-3 Do You Actually Get?

This is where people get confused. A label might say "1000mg Fish Oil" but that's not how much omega-3 you're getting.

Here's how to read it:

What's a good amount?

• 500-600mg omega-3 per capsule = Good concentration
• 700-800mg per capsule = High concentration
• 300-400mg per capsule = Lower concentration

Example - MG Omega-3:
570mg omega-3 per capsule (344mg EPA + 226mg DHA). This provides a good concentration of active omega-3 fatty acids per serving.

3. Which Fish? (Source)

Not all fish oil comes from the same fish. The source matters for both purity and sustainability.

Small fish are preferred:

• Anchovies, sardines, herring
• Lower in the food chain = naturally cleaner
• Shorter lifespan = less time to accumulate contaminants
• Fast-reproducing = more sustainable
• Naturally rich in omega-3

Why small fish matter: These species are abundant, sustainable, and naturally lower in contaminants compared to larger predatory fish. They're an ideal source for quality fish oil.

Example - MG Omega-3:
Sourced from sardines, anchovies, and herring families. These small fish species are ideal for both purity and sustainability.

What Else Should You Look For?

Antioxidant Protection

Quality omega-3 products include Vitamin E as a natural antioxidant. This protects the fish oil from oxidation, maintaining freshness and quality throughout the product's shelf life.

Example - MG Omega-3: Contains 12mg Vitamin E per capsule for antioxidant protection.

Testing & Compliance

Look for products that provide Certificate of Analysis - an official document showing the product has been tested and meets quality standards. This demonstrates transparency and commitment to quality.

All omega-3 supplements sold in the EU must comply with EU regulations for food supplements, including safety limits for contaminants.

Freshness

Fresh fish oil should have minimal odour. If your omega-3 capsules smell strongly fishy when you open the bottle, they may be oxidised. Quality products maintain freshness through proper processing, antioxidant protection, and appropriate storage.

How to Choose: Simple Checklist

Why Omega-3 Matters: Key Benefits

Before we wrap up, let's quickly cover why omega-3 quality matters so much - what are you actually taking it for?

*These are established health claims approved by the European Food Safety Authority (EFSA). The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA (cardiovascular), 250mg of DHA (brain and vision), or 200mg of DHA for pregnant/breastfeeding women.

The Bottom Line

Choosing omega-3 doesn't need to be complicated. Focus on three key factors:

1. Purity: Look for testing data showing the product exceeds EU safety standards.
2. Concentration: Know how much omega-3 you're actually getting per capsule.
3. Source: Small fish (anchovies, sardines, herring) are ideal sources.

A product that demonstrates exceptional purity, provides good omega-3 concentration, comes from sustainable small fish sources, and includes antioxidant protection represents quality you can trust.

The best omega-3 is one that meets these quality standards at a price you can sustain long-term. Consistency matters more than perfection.