Omega-3 supplements

UK advice is to eat two portions of fish a week, one of them oily.

By the Supplements UK editorial team. Last checked 9 October 2026. General information, not medical advice.

Short answer UK advice is to eat two portions of fish a week, one of them oily. If you do not, a fish oil or algae supplement supplies the omega-3 fats EPA and DHA. At 250mg a day together, they contribute to the normal function of the heart.

EPA, DHA and ALA

EPA and DHA are the long-chain omega-3s in oily fish and algae. ALA is the plant form, in flaxseed and walnuts; the body converts only a little of it.

Reading the label

Fish oil label
Look atNot at
EPA plus DHA per capsuleTotal 'fish oil' weight
Capsules per day to reach 250mgThe number on the front
Vitamin A content, in cod liver oilAssuming all fish oils are alike

Cod liver oil is different

It contains vitamins A and D as well. Do not take it in pregnancy, because of the vitamin A, or alongside other vitamin A supplements.

One option

Oriflame's Omega 3 capsules are high in EPA and DHA, and two are included in each daily Wellness Pack.

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Questions people ask

How much omega-3 do I need?

250mg a day of EPA and DHA is the amount linked to normal heart function.

Is fish oil the same as cod liver oil?

No. Cod liver oil also contains vitamins A and D.

Can I take this with medication?

Ask a pharmacist or GP first; some supplements interact with medicines.

Do supplements replace a balanced diet?

No. They are meant to add to a varied diet, not stand in for one.

Sources

Checked 9 October 2026.