Dietary fat carries significant stigma and is considered a big ‘no-no’ in the eyes of many individuals trying to improve their diet or lose weight. However, certain fats like omega-3 are required in our diet for cardiovascular function, brain health and vision, and are essential for a healthy life – hence the term essential fatty acids.
Omega-3 fish oil supplements can be useful for people with a low dietary intake, such as those who do not eat fish, or for anyone concerned about fish quality due to ocean pollution. But how do you choose the best fish oil supplement? How can you tell whether it is high quality and sustainably sourced? This blog covers these questions and more.
What should you look for in an omega-3 fish oil supplement?
Effectiveness
First things first, the priority should be choosing a supplement that effectively supports your health by providing optimal doses of the long-chain omega-3 fatty acids EPA and DHA. A quality fish oil supplement, delivering 524mg of EPA and 375mg of DHA, as found in the BioCare® Mega EPA, would be a solid dose for day-to-day use. Higher potency fish oils, such as the BioCare OmegaCare®, providing 1350mg EPA and 950mg DHA and upwards, may be best for those needing maximum effectiveness.
Natural triglyceride form
For optimal absorption, fish oils in their natural triglyceride form are generally considered your best bet. This is how essential fatty acids are found in food and offer superior absorption to other forms such as free fatty acid and ethyl ester forms, which are chemically synthesised and not as usable by the body, despite claims of higher strengths.
Sustainably sourced
Look out for fish sourced from sustainable fisheries and certified by Friends of the Sea. This is a leading certification standard for products and services which respect and protect the marine environment. It is the only sustainable fisheries certification process recognised and supervised globally by the National Accreditation Body. At BioCare®, we source our fish oils from Friends of the Sea certified fisheries, using industry biproducts, meaning no fish are specifically caught for our products.
Purity Guaranteed
Due to our polluted oceans, fish consumption can contribute significantly to our environmental toxin exposure, including peroxides, heavy metals, PCBs, dioxins and other contaminants. When choosing a fish oil supplement, a strict purity standard must therefore be met by the manufacturer, with guaranteed minimal levels of these contaminants. The EFSA set’s a basic benchmark for contaminants with fish oils in the UK. Third party testing schemes like IFOS have a similar, more stringent standards for purity of fish oils. BioCare® fish oils contain contaminant levels that are virtually undetectable and well below the thresholds set by IFOS, with the finished product also free from trans fats. BioCare® use small fish as the source for our fish oils (sardines, mackerel and anchovies), which are lower in the food chain, thus have accumulated less toxins in their tissue.
Stable
Due to their fragile chemical bonds, which easily oxidate and break down, fish oils can go rancid. This can be accelerated by heat and light exposure. Enhancing this stability, via additional antioxidant protection, is important in a good quality fish oil supplement, and is the best way minimise oxidation risk. BioCare® fish oils supplements utilise mixed tocopherols (vitamin E), as well as Multox® antioxidant system to ensure this protection and stability. The fish gelatin capsule shell used for our products provides additional protection from damage thanks to their robust structure.
Tailored formats
Liquid fish oils, such as the BioCare OmegaCare®, offer high potency omega-3 for those who require maximum effectiveness. Liquid fish oils also allow for flexibility of use and can be easier to take for those who cannot take capsules, such as children. Capsule fish oils such as the BioCare® Mega EPA, offer the same high-quality fish oils for everyday needs, at more moderate, optimally formulated doses. Vegan friendly DHA and EPA, sourced from high-quality algae oil, as found in the BioCare® Vegan Omega 3, offer these same essential fatty acids to support normal brain function and vision, for those who avoid fish.
Your guide for choosing the right Omega-3 fish oil product for your needs:
- Mega EPA - One of our edited ranges of go-to essential products for everyday needs. Suitable during pregnancy and breastfeeding.
- Mega EPA Forte - High potency, pure fish oil capsule providing omega-3 fatty acids for heart, brain and vision support.
- OmegaCare® - Our highest strength fish oil option, delivering 4.44g of fish oil per teaspoon. Easy to take liquid, with natural sweet orange oil, so no ‘fishy’ aftertaste.
- Children’s OmegaCare® - Natural orange flavoured liquid omega 3 fish oil for heart, brain, and vision support. Suitable from the age of 1.
- Vegan Omega 3 - Amongst one of the first supplements in the UK to give vegetarians and vegans a direct supply of the fatty acids EPA & DHA from natural algae. Uses Algal Oil (life’s®OMEGA), a unique source of vegan omega-3 with excellent purity and quality record.
Omega-3 fatty acid supplementation can be a healthy part of your day-to-day routine, helping support normal brain function, cardiovascular health and vision. When choosing an omega-3 supplement, effectiveness, stability, and purity are key features to look out for to ensure you’re getting a good quality product. BioCare’s omega-3 range can help give you that peace of mind, providing flexible options to suit everyone’s needs.
If you require more guidance to find the best product for your needs, contact our Clinical Nutrition team on +44 (0) 121 433 8702 or email clinicalnutrition@biocare.co.uk.
Key points summary:
- Choose a high-quality omega-3 fish oil supplement that provides meaningful levels of EPA and DHA to support normal heart, brain and vision function.
- Look for fish oil in natural triglyceride form, which is well absorbed and provides omega-3 fatty acids in a form naturally found in food.
- Prioritise pure, sustainably sourced fish oil from responsible fisheries, with strict testing for heavy metals, PCBs, dioxins and other contaminants.
- A good omega-3 supplement should be protected against oxidation, with antioxidants such as vitamin E helping to maintain fish oil freshness and stability.
- Choose the fish oil format that suits your needs, from high-strength liquid omega-3 and convenient capsules, to vegan EPA and DHA from algae oil.
August 19, 2026
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