Omega-3 Explained: Benefits, Sources, and How to Choose the Best

September 12, 2025

Omega-3 is one of the most essential nutrients for the body, yet 4 out of 5 Australians aren’t getting enough.¹

Although 87% of Australians live near the coast, fish and seafood—the richest sources of Omega-3—remain significantly underconsumed. In fact, Australians eat six times more meat than seafood, even though seafood contains up to 15 times more omega-3 than meat.²

Fortunately, A high-quality omega-3 supplement can help fill the gap. This article explains why Omega-3s matter, the types that support health, how to boost intake, and why OmegaGenics High Strength EPA/DHA or a plant-based alternative, OmegaGenics Algal Oil is a smart choice to help meet your needs.

Read on to learn more about Omega-3, or click here to skip to 5 features of a top-quality Omega-3 supplement.

Omega-3s Explained

Omega-3 compounds, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for health. Experts in Australia and worldwide recommend adults consume 430–610 milligrams of Omega-3 daily.¹,² Several factors can make it harder for your body to get enough Omega-3s, including:

Diets high in low-quality or processed fats
Excess alcohol consumption
Stress and ageing

These factors can affect how well your body produces and uses key Omega-3s like EPA and DHA.

Why Omega-3 Matters

Omega-3s are the building blocks of healthy cell membranes, keeping your body’s cell “walls” strong and flexible. They also act like traffic controllers, guiding important signals between cells. This means omega-3s influence everything from mood and memory to heart, joint, and pregnancy health.

Think of your body as a high-performance sports car, every component, from the engine to the gearbox and brakes, needs to function seamlessly. Omega-3s act like premium fuel, transmission oil, and brake fluid, helping keep your body balanced and running smoothly. Without them, even a well-maintained vehicle can experience performance issues.

The Many Benefits of EPA and DHA Omega-3s

Research shows that EPA and DHA supplementation can support multiple areas of health, including:

Memory and brain, eye, and nerve function,⁴
Healthy triglyceride levels,⁵
Reducing risk of cardiovascular events after a stroke or heart attack,⁶
Joint pain and stiffness⁷
Inflammatory pain, autoimmune flares and period-related pain⁸,⁹
Pregnancy and infant development¹⁰
Overall wellbeing¹¹

To learn more about the benefits of Omega-3 for a range of health needs, check out this article.

How Can I Eat More Omega-3?

By including these Omega-3-rich foods in your diet, you can help reach the recommended 430–610 mg per day.

Omega-3 amounts per 100 grams¹³:

Salmon: 2.6 grams
Sardines: 982 milligrams
Trout: 935 milligrams
Snapper: 321 milligrams
Cod: 158 milligrams

What if I'm a Vegan or Vegetarian?

Vegetarians and vegans get little EPA and DHA from their diet. While flax and seed oils don’t provide these omega-3s, algae oil does. Algae-based supplements, like OmegaGenics Algal Oil, are an effective way to maintain healthy omega-3 levels.

Note: Algal oil supplements generally provide lower concentrations of EPA and DHA compared to fish-based Omega-3 supplements.

Food sources of Omega-3 including salmon, nuts and sardines

5 Key Qualities to Look for in an Omega-3 Supplement: Purity, Quality & Sustainability

With over 9.3 million bottles of Omega-3 expected to be sold in Australia in 2025, demand is clear.¹² But not all products are equal. Trusted, professional-grade brands stand out. Here are 5 features that define top-quality Omega-3 supplements that provide high amounts of EPA and DHA.

1. Sustainable Sourcing

Sustainable Omega-3 comes from small, cold-water fish like anchovies, sardines, and mackerel. These fish reproduce quickly, so fishing them doesn’t hurt their populations as much as other species. They are also low on the food chain, which means they usually have fewer toxins. This makes them a healthier and more eco-friendly source.

Tip: Look for Omega-3 products with the Friend of the Sea certification. This label shows the fish were sourced in ways that protect the ocean and follow strict environmental and social rules. It helps you choose products that are better for the planet.

2. Advanced Purification

High-quality fish-based Omega-3s undergo a process called molecular distillation, which removes impurities such as heavy metals and pesticides without using harsh chemicals. This ensures a pure, clean Omega-3 supplement that meets, and often exceeds, industry standards.

3. Concentration and Freshness

To get the most benefit from each capsule, EPA and DHA are concentrated and carefully handled to stay fresh. This is done with a process that uses nitrogen to replace oxygen, protecting Omega-3 from spoilage. This method keeps the omega-3 potent and safe without affecting taste, while allowing each capsule to deliver a higher concentration of EPA and DHA.

4. Rigorous Testing

You can also explore the types of testing performed, which vary by manufacturer, and whether they use in-house facilities for regular quality checks. When each batch is rigorously tested for heavy metals, plastics, and toxins, and results are well below Australian safety limits, you can trust you’re getting one of the purest Omega-3 products available.

5. Allergy and Dietary Considerations

High-quality products like OmegaGenics High Strength EPA/DHA are suitable for people with shellfish allergies and are free from common allergens, like gluten, wheat, corn, dairy, and soy.

Solutions for Every Need

Whether it’s OmegaGenics High Strength EPA/DHA or OmegaGenics Algal Oil, Omega-3s can support overall health. For personalised guidance, always consult a Healthcare Practitioner. Your health journey deserves the best support. Let Omega-3s lead the way.