The Importance of Omega-3s

The Importance of Omega-3s for health and how to find a good source that isn't rancid

Why Omega-3?

Omega-3 fatty acids are vital for many aspects of health, and many of us are not getting enough of them.

The University of Maryland Medical Center explains that Omega-3 fatty acids may be useful for:

  • Reducing the risk of heart disease and causes of death associated with heart disease
  • Reducing severity of symptoms associated with diabetes
  • Reducing pain associated with rheumatoid arthritis
  • Reducing risk of osteoporosis and bone loss
  • Improving health and reducing symptoms for those with autoimmune disease
  • Helping those with anxiety, depression or bipolar disorder
  • Reducing risk of various types of cancers
  • Improving cognitive function

As I explained before, there are two main types of Omega-3s:

  • Alpha-linolenic acid (ALA), found in certain vegetable oils, walnuts, and some green vegetables.
  • The other type, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is found in fatty fish.

The body can convert some ALA to EPA & DHA but is not very efficient at this process, so it is important to also consume sources of EPA/DHA. These nutrients are especially recommended during pregnancy and nursing (and are in most prenatal vitamins) because only certain forms of DHA are transferred across the placenta.

Ratio Matters

Omega-3s are important, but what is even more important, is consuming a healthy ratio of Omega-6 and Omega-3 fats. Both Omega-3 and Omega-6 fats are considered polyunsaturated fats because they have many double bonds. In general, we need much smaller amounts of these polyunsaturated fats than we do of healthy forms of saturated fats, but they are still vitally important. Our bodies aren’t able to produce polyunsaturated fats so we must get them from diet (this is the reason they are called “essential fatty acids”).

Omega-6 fats are found in many processed foods, vegetable oils, processed grains and soy. Omega-6 fats increase inflammation (source) while Omega-3 fats can help reduce inflammation.

The ideal ratio of Omega-6 to Omega-3 fats is 1:1  (and not higher than 4:1) but most people are consuming much higher amounts of Omega-6 fats (up to 30:1) . Higher amounts of Omega-6 can contribute to inflammation within the body and to disease.

Omega-3s (like all nutrients) are best obtained from food, but with environmental toxins and sourcing concerns, it isn’t always possible or feasible to consume enough real food sources of Omega-3s.

The Devil in the Details

All fish oil supplements are not created equal. Certain forms of fish oil contain altered forms of Omega-3s and can actually contribute to inflammation.

Many Omega-3 supplements are in ethyl ester form, which is an altered form created when ethanol is fused with the fish oil. This creates an extremely pure fish oil concentrate, but not one that is very bioavailable. These types of fish oils are often hard to digest and can oxidize easily. The real difference, however, is in the digestion of these different types of fish oils. The natural triglyceride form breaks down easily in the small intestine and can be absorbed (source). Fish oils in the ethyl ester form are much more difficult for the body to break down and are not absorbed as easily once broken down.

The natural triglyceride (TG) form is purified but still in a form that the body recognizes and can easily digest. It can be taken without food and doesn’t go rancid or smell strongly.

My Criteria

I wanted to find an Omega-3 supplement that would meet the following criteria:

  • Natural Triglyceride form of Omega-3
  • Concentrated doses of EPA and DHA
  • Sustainably sourced (krill oil populations are declining and I wanted sources like anchovy or sardine which are considered sustainable)
  • Free of contaminants and heavy metals
  • At least 2 grams of concentrated Omega-3s without having to swallow a handful of pills

What I Take

I finally found an Omega-3 supplement that met all of my stringent criteria. I still take Fermented Cod Liver Oil, which is an excellent source of fat-soluble vitamins not present in many Omega-3 supplements but is not a great source of Omega-3s.

I’m working on healing my gut and thyroid after finding out that I have Hashimoto’s Thyroiditis and needed the extra boost of Omega-3s to reduce inflammation and speed this process.

The Omega-3 supplement I take now is called RealDose Omega-3 TG. I had the opportunity to speak with one of the company’s founders and verify the quality of their Omega-3 TG supplement and I have tried it myself for several months.

This Omega-3 supplement has 2.4 grams of Omega-3 fatty acids in natural triglyceride form. Of that, 1.2 grams are EPA and 750 mg are DHA. I liked that each batch of Omega-3 TG is third party tested and pharmaceutical grade. Omega-3 TG also has an Enteric coating, which is designed to help it break down in the small intestine (rather than the stomach), making it even more absorbable. (Bonus: no fishy aftertaste).

Here is a link to learn more abut Omega-3 TG… check out the video from Dr. Steve Sisskind at the bottom of the page.

Another thing I like about the company, RealDose Nutrition, is that they are very customer centric. I don’t know of any other company that gives a full one year guarantee on fish oil, and that provides free shipping on US orders.

Since I take my recommendations very seriously, if you decide to try Real Dose’s Omega 3, please let me know about your experience with them, and how you liked the supplement.

Do you take supplemental Omega-3s? Have they helped you? Share below!

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Reader Comments

  1. Oh no, now I’m confused! Do I take this or FCLO? I’ve been meaning to order some fish oil as I taper my meds for depression and bipolar.

    • I take both, but if I had to choose, I’d take this in the summer and just make sure to get a lot of natural Vitamin D

  2. Katie, thank you very much for sharing your story at thyroid sessions.
    i have same development, being over-active at 20´ and comming to bottom with lots of depression and fatique, barely being able care for kids. and even though on quite good diet, traditional chinese medicine, etc i can not get out of it. i was diagnosed w hashimotos a few years ago, but i had no idea, how i could help myself and that this is the reason why i feel this down all the time.
    i am now on AIP for one week and already feeling improvement, i hope to be well again.

    you have mentioned some other supplement you are taking to balance T3-T4, but because i am foreigner, i didnt understand what it was exactly, could you please let me know what do you take?

    best regards and lots of love to you and your big family,

    • I take a product called Wp-Throid that was prescribed by my doctor. Hope you feel better soon!

  3. Hi Katie,

    What are your thoughts on EPA to DHA ratios? Chris Kresser recommends a few brands and I take the most affordable of those, the Jarrow Formulas Max DHA. There is the same amount of total Omega 3s in 4 of these as there are in 3 of the product you suggest, but there is a much higher DHA ratio in the Jarrow formula. Do we want more EPA or DHA or does it matter?

    Thank you for ALL your information!!!

    • Both DHA and EPA are important and from my research, the RealDose Omega-3 has it in the correct ratio. I’d also make sure that any you take is in the natural triglyceride form so it can be absorbed.

  4. I have been taking Nordic Naturals and am planning to try the Carlson product which is very similar but less expensive. Nordic Naturals is a liquid with a slight lemon flavor. I started taking it in smoothies but honestly prefer to just take a straight shot of it followed by something to eat. It has NO fishy taste or after taste…none!! Bottle recommends 1 tsp, daily, which contains 825 EPA and 550 DHA. However, I take 3x that….1 TBSP. I began after my brother-in-law was told to take it at a dose of TWO TBSP. per day as part of a regimine to reduce his back pain. My TBSP. dose contains 2475 EPA and 1650 DHA which is way more than one can easily obtain with capsules. My brother-in-law has seen tremendous benefit; I’ve only been ‘at it’ for a couple of weeks, but feel it is already benefiting me as well 🙂 Thanks for bringing up the importance of the Omega 3’s 🙂

    • Just wanted to mention I just read a study on LabDoor that liquid (non-softgel) fish oils are much less potent in reality than what is stated on the bottle. Sorry, but it thought you should know! We have to look out for each other 🙂

  5. How much of the fish oil do u take if u are already taking fclo?

  6. I love your site! I recently started taking fermented cod liver /butter oil blend but after reading your post on omega 3 TG I’m confused on which I should be taking. I’m breast feeding my four month old and would love to hear about what you think are the essential supplements to take while on a budget. I can’t afford to take both cod oil and omega 3TG… Which should I take?

    • I take both, but in the summer, I’d probably stick to RealDose and make sure to get Vitamin D from the sun and Vitamin A from liver if I had to choose 🙂

  7. Thank you so much for the information on Omega 3’s. I knew of their importance and the fact that the diets of most of us contain an excess ratio of Omega 6’s to 3’s, but did not know which company’s product to trust as all advertise theirs to be the best.

    I had not heard of RealDose Nutrition, but am grateful for your research and will be ordering from them with confidence.

  8. How is it filtered? I’ve been taking Nordic Naturals because they seem to be one of the safest and purist ones out there. What are the levels of mercury, dioxins, and lead in the one that you recommend?

  9. Do you have a recommendation for kids?

  10. Thank you for this Katie, I appreciate the work you do in educating the rest of us. This is my first time commenting here on your blog, but I’ve been a follower for awhile now, and have shared many posts of yours with friends and family. I’ve also started to look into various things myself, like the circadian effects, cortizol, and of course, anything else I can find that is remotely connected to Hashimoto’s.

    I’m looking forward to the continued content! And more about the journey you’re currently on, to heal and support your thyroid and body.

    With regards,

    Peggy S.
    *I don’t know if this is going to post multiple times, I’m having connection issues this evening!

  11. Katie,

    Hi. I’m a 30 year old mama of 5 (and hoping for more). My back story: I read Nourishing Traditions about 6 years ago and have been on the ‘wellness’ path ever since, having read numerous books and blogs which relay the same message. Our families are much alike. Nonetheless, I’m inspired by your mission to educate the next generation by providing mama’s with the tools they need to pass along to their children. Far too many traditional practices have been lost in our present culture. I, as do you, aim to reverse that.

    More specifically, regarding omega-3 supplementation and CLO, I am taking two teaspoons of fermented CLO daily as I’m nursing. I assume its perfectly fine to add in the omega-3 in addition to the CLO but how much O3 do you take? I’m heavily considering the source you have referenced!

    I am not a full blown Hashimoto case but I have some symptomology along those lines and my mother has the thyroid nodules (but she won’t listen to me!). My fussiest symptoms have been lurking since childhood-ADHD , short term memory loss and foggy headedness. As a future homeschooling family (starting in the Fall), I’m focusing on a supplementation regimen to compliment our nourishing diet that will have me feeling on the
    up-and-up as I take on the most important task of educating our children.

    Blessings to you for all you do. I will remember you in my prayers.

    Deo Gratias,


    • I take three capsules of the Omega-3s with the FCLO while nursing. Hope your symptoms improve quickly!

  12. Your presentation on the Thyroid Summit was outstanding! You gave such great information and you were so honest about your own healing journey. I am finally going to start going to bed earlier. Thank you:)

  13. What kind of omega 3 supplement do you give to your children?

  14. I take a daily multi vitamin and am looking for a good dha. Would you recommend this over the fermented cod liver oil since I already get my daily vitamins?

  15. Will I need both fermented cod liver oil/butter oil blend and the Real Dose supplements? Or is one or the other enough? If one is enough, which would you recommend I start with. Also are these safe for teenagers as well?

    • I take both but you could just take real dose. From what I understand it is safe for teenagers who can swallow pills.

  16. We have been using Carlson brand fish oil. Have you researched them? And does RealDose have a children’s version?

  17. Hi Katie,

    Would these be safe to take during pregnancy? I am 18 weeks along. Thanks!


    • I would feel comfortable taking it but I”d check with a doc to be sure.

  18. How much Omega 3 are you taking if you are already taking FCLO? Thanks!

  19. If I’m on a limited budget and breastfeeding…which would you recommend I take? Omega 3-TG or Fermented Liver Cod Oil/Butter Blend?

  20. So, in your opinion, do you think Omega 3 supplements are essential for mostly everyone to take?

  21. Can you elaborate on why this fish oil would be unlikely to oxidize? And under what circumstances-ie within a number of wks/months, when refrigerated, etc. When I read that there is a 1 year guarantee I was wondering if that meant the product was guaranteed to last a year?? I have read such scary things about oxidized oils and would love to learn more, especially as my biologic dentist has forbidden “anything that comes out of the sea” (sea salt, seaweed, fish, shellfish..) due to contamination risks but has said that the heavy metals don’t reside in fish oils so that those are OK to take. Our family eats no sea foods-just pastured chicken, pork and beef from local farms. We also drink/eat raw dairy and eggs from these farms and I just had my omega 3 profile done and it was very favorable. So..I was wondering if maybe we could just skip the fish oils & seafoods. Thanks for all that you contribute!!

  22. I have been taking Nordic Naturals – Ultimate Omega. Have you ever heard or researched Nordic Naturals? They seem to be high quality and they are third party tested and have posted the results.

  23. This sounds great and I was about to purchase, but then I had two concerns. They don’t give the source of the “natural flavors”, other than stating the flavors are lemon/lime. Second, the capsules contain sorbitol, an ingredient known to trigger stomach issues. Can you comment on any of this or suggest an alternative for an Omega product?

    • I had the same question as well!

  24. Interesting… so now that you have an endorsement, FCLO is suddenly not enough? FYI Nordic Naturals holds the patent on highest amount of re-esterification of TG form after concentration…

    • I’m sharing because I recently learned about them and love their product. Nordic Naturals is a pretty good option too, but not quote as high quality in my opinion

  25. Hemp seed based Omega Fatty Acid supplements whether in the form of oil or raw unshelled seeds, provide the ideal balance of the omegas 3 & 6 for the human body, and they are the most sustainable source possible. They are also incredibly easy to incorporate into the diet, I personally enjoy the nutty and rich flavor along with a vanilla granola mix from a local health store. Just a thought, many people trend to seek out fish oil solely whereas there is a much better choice altogether 😉 “Hempseed oil contains all of the essential amino acids and also contains surprisingly high levels of the amino acid arginine, a metabolic precursor for the production of nitric oxide (NO), a molecule now recognized as a pivotal signaling messenger in the cardiovascular system that participates in the control of hemostasis, fibrinolysis, platelet and leukocyte interactions with the arterial wall, regulation of vascular tone, proliferation of vascular smooth muscle cells, and homeostasis of blood pressure”

    Even our government’s health agencies agree, as ironic as that is lol.

  26. I was very interested in this product because I need to reduce inflammation in my body, but when I read the Ingredients, it lists: “natural flavors”-whatever that is, SORBITOL, pectin, and mixed tocopherols. Don’t these ingredients not make the product pure? And could cause problems? I would like to know what your opinion on that is…

  27. My bottle just arrived and I took my first dose 🙂 Do you feel the ever ambiguous Natural Flavors listed as an ingredient is a concern?

    • No. I asked them about that and I think it was lemon oils but I can check on that to be sure

  28. I too believe in some supplements. However, why do you not mention Flaxseed? I am not going to preach to the choir but flaxseed has literally dozens of benifits. In the 14th century king Charlamane made it a law that his subjects had to grow and consume flaxseed. The other thing that is cheap, simple and I like is sardines. Please learn about this stuff. Carry on the good work. Dwayne

    • It is true that it has some Omega-3s but they are in the ALA form which as I mentioned above is not easily used by the body.

  29. Is there a quality vegetarian/vegan source?
    I have found nature made and other store brands claiming this, but I want something effective too, not just a a bottle of pills!
    Thank you 🙂

    • There is no good vegetarian or vegan source that is true DHA/EPA as these are found primarily in animal sources. Vegetarian sources are ALA which are difficult for the body to use.

  30. Hi Katie,
    Thanks for this information, so you take 3 of these omega 3 supplements with FCLO and Astaxantin also? Is this correct? Is there not some overlap here or is it negligible?
    Keep up the great work!

  31. What do you think about nordic naturals ultimate omega?

  32. Do you have an opinion about the Cormega brand? I have tried all kinds of brands with my family and this is only one that I can get any of them to take. It comes as a flavored gel in a pouch that really doesn’t taste bad at all and does not give the fishy burbs.

  33. I was just on the Realdose site and learned that their product is not guaranteed to be gluten free. Probably due to ingredients in the enteric coating. Do you know if this has been an issue for anyone else?

    • I’m extremely sensitive to gluten and haven’t had any trouble with it…

  34. Realdose also contains sorbitol and mixed tocopherols which is vitamin E but it is soy derived 🙁 Neither are good for our bodies

    • Actually, tocopherols can be derived from a number of plant sources and aren’t necessarily from soy (and aren’t in this case from what I understand)

      • Hi Katie, I spoke to a nutritionist named Jan from RealDose and she confirmed that their mixed tocopherols in their Omega 3 TG are derived from soy. I was not very happy to learn that.

  35. “Omega-3s are important, but what is even more important, is consuming a healthy ratio of Omega-6 and Omega-3 fats. Both Omega-3 and Omega-6 fats are considered polyunsaturated fats because they have many double bonds.” Been reading about these several times.. What kinds of food should we go for??

  36. Hi Katie I have been using GNLD salmon oil also my husband and 4 children during the past 15 years. (During 2pregnancies) GNLD have a scientific advisory board. The whole product is quality controlled , even the capsule is of the finest quality. The salmon oil is stable and doesn’t require a precursor to be utilized in the body.
    Health and wellness

  37. Hi! Just stumbled on your page (thank you Pinterest!!) and was reading about the Omega 3 oils. I have celiac and have also tested positive for Crohn’s. I have to consume a very low fat diet due to my inability to process fats and oils. I tried taking omega 3 oil and even Mega red (krill) and both triggered my dietary disturbances. It seems that I have a lactose intolerance as well, so I am now trying to edge dairy as well as all grains out of my diet for good. Would you have any other suggestions for aiding the healing of my digestive system?

  38. I checked out the Omega 3 that you recommend. After seeing the price, I left the page. This trying to be healthier is getting more and more expensive. I can’t afford to do any more than I’m doing. Maybe someday doing the healthier thing will be more cost effective for us fixed income and those around the poverty level. I will have to pick the few things that are the most important to me and do those and hope that’s enough. I still love your page and all the information you provide.

  39. Thank you for sharing your experiences and wealth of knowledge. We are blessed locally to have accessible to us cold pressed, fresh, organic flax oil. We take a few spoonfuls of this a day for our omega 3 supplement. I like that it’s local and fresh. What are your thoughts on this as a supplement for omega 3? Anything else that should be combined with it?

    Thank you again and blessings to you and your family.

    • You can use it, but since the body is not very efficient at converting the ALA in flax to DHA/EPA, it won’t be as effective

  40. Katie, I so appreciate your site and your perspective. Thank you. Have you ever eaten purslane? It is a delicious, succulant “weed” here in Iowa and is the best leafy green source of Omega 3s. I like it in my salads and smoothies. Here are a couple of articles about its benefits. I’d love to hear your opinion on it too.

  41. What do you think about New Chapter Wholemega Whole Fish Oil?

  42. Hello! I have read somewhere in the past that fish oils in capsule form are usually pasteurized, at high temperatures, causing the fatty acid chains to be damaged (or something to that effect). Do you know if this is the case with these fish oils? I see they test for levels of mercury and lead, but how are you gauranteed the quality of the oil? I take the Green Pasture FCLO and FSLO, and I know they do not heat their oils. I really would like to include an omega 3 supplement. I am also curious, as another person commented, about the ingredient derived from soy. I have thryoid issues, which has brought on lots of other problems, and am trying to avoid soy. Do you feel that it is a small enough amount to not be an issue? Thanks so much!

  43. I’ve been using Real Dose Omega 3 for just over a month now. I’ve also been giving it to my children – my son has autism and started having seizures since he became a teen. Here has been my experience to date:

    Over 6 months ago I started doubling my omega 3 intake ( I was taking either Barleans or Carlsons at the time) because of a recommendation from my doctor due to high cholesterol. Very shortly afterwards I noticed the hand/joint pain I had been living with went away. Not immediately making the connection to the Omega 3s – I was talking to a different doctor about my arthritis and using glucosamine – and he indicated that it isn’t always effective – but should definitely be taking omega 3s! I was and it worked.

    Now since I’ve been on Real Dose – hand/joint pain has returned. I’ve also for the last couple weeks been experiencing dry eye discomfort – and just recently read that that can also be attributed to no or low quality omega 3s. Also, although no one will ever claim to know what exactly causes seizures – my son is at the hospital right now getting stitches over his eye. He had his second seizure in over a year!! We were just about to have his follow up EEG and his neurologist was expecting he would be weaning off seizure meds. Sometimes you can’t really notice a difference from one brand of a supplement versus another. And I can’t be certain that all these issues – that can usually be helped by high quality omega 3 supplementation – aren’t being caused by other dietary or environmental issues – although I can think of none that have been drastic.

    I will not be taking this product any longer – and I will be contacting Real Dose to see if I can get a refund for the 3 unopened bottles I have remaining.

  44. Hi Katie – thank you for your post!
    I am healing my Hashimotos Hypothyroidism with the Autoimmune Paleo diet. I want to take omega 3 supplements but here are my issues: I can’t stand fish or shellfish. The smell makes me gag. Taking fish oil in capsules or liquid makes me hurl. I can’t do it. I have never liked fish or been able to stomach it. Are there any alternatives for the DHA and ALA I need besides getting sun?

    Any help would be amazing!

    Blessings on your work,

    Katie 😉

    • Any non-fish source is not going to be high in DHA so the sun and real food would be your best bet… 🙂

  45. hello what would be a good brand to use that i can get in the uk ?

  46. I am TTC. Taking whole food organic prenatals and looking for my DHA source. I was taking green pasture cod liver oil after reading about it on this site. Didn’t know it didn’t have the recommended dose of Omega 3’s. Especially for a prenatal.
    Please advise if Real Dose is a good option for my prenatal along with FCLO. Also how many capsules?
    If not, what do you recommend ?

    • I took/take 3 capsules of Real Dose per day while pregnant nursing, along with FCLO. Best of luck with conceiving soon 🙂

  47. 3 capsules a day is enough to feel like a fish.

  48. Katie, why not just eat sardines and herring often?

  49. Hi Katie! i love all your recommendations and always default to your advice with supplements and such… however this one i simply can’t afford at the moment 🙁 .. ($49 a month), i have been using ocean mom’s dha but recently realized that the EE form that it comes in is not as bioavailable as the TG type(which might explain why i still have a little brain fog going on)… HELP! i want to continue taking an omega-3 supplement as i am 9 months pregnant and know how beneficial it is, do you have any other recommendations that are a little more affordable?
    Also, is there any reason i shouldn’t take an omega 3 supplement for the last few weeks of pregnancy? (i feel like i heard somewhere to stop just for the last month?)
    Thank you!

    • Hi Lisa! Congrats on your pregnancy! I can’t answer your pregnancy-specific question – hopefully Katie will be able to reply – but just wanted to add my 2 cents re omega 3s in general. I also had a financial concern, because of my Lyme disease my ND wanted me on a megadose and it was just too expensive! I did a TON of reading on the subject and one of the things I learned is that studies have shown that triglyceride form was only more bioavailable/beneficial when used short term – with long term use the benefits of ethyl ester form and triglyceride form were evenly matched. I also compared a bunch of different products based on purity testing, source, potency and cost. For my needs, I ended up choosing Dr. Tobias brand which was rated #1 by Labdoor and has tons of positive reviews on Amazon. No, I don’t work for them or anyone in the fish oil industry lol! Theirs just stood out because of their stellar purity, high potency, reasonable cost, etc. I’ve been taking it for a couple weeks and so far so good!

      Sending positive thoughts for the remaining few weeks of your pregnancy and birth!!

      • Thank you Elysia! any day now 😉 i so appreciate your input, i hope Katie chimes in too, but i’m definitely going to look into Dr Tobias’ brand. All the medical jargon can be difficult to translate and make sense of so i appreciate your clearing up the EE vs TG goodness. 🙂 Cheers!

  50. What about Vital Choice salmon oil or krill oil?Has anyone tried these?

    • Yep! I did a TON of reading on omega 3s and decided that a combo of all 3 – salmon, krill & high omega fish – was the best for me. For about 2/3 of the month I take 1 Vital Choice salmon oil cap and 1 Dr. Tobias omega 3 cap per day. If I’m feeling more inflamed I’ll take 2 of the DT. Then in the few days before my period and during it, I switch to Life-Flo krill oil – 2 per day. If I’m having a tougher time I’ll add 1 DT. I don’t go crazy with the dosing. Honestly I can’t afford it! But this feels like a good way to go for me. The VC salmon oil has some great benefits that the DT fish oil doesn’t – and vice versa. Which is why I take them together. And the krill has great benefits of its own too – esp menstrual!
      Good luck! 🙂

  51. I would like to see their ingredient list, but do not see it listed anywhere on their website. Can you help please?

  52. I have been taking Omega 3 TG form for a couple years and was about to start taking Rosita Cod Liver Oil instead but just got supper confuse when I read “Cod Liver Oil, which is an excellent source of fat-soluble vitamins not present in many Omega-3 supplements but is not a great source of Omega-3s.”
    As for now DHA and EPA from CLO and supplements were the same. What am I missing? Thanks