Top Tips for Choosing a High-Quality Omega-3 Oil

Top Tips for Choosing a High-Quality Omega-3 Oil

Learn about what to look for when shopping for an Omega-3 oil!

There’s no doubt about it – omega-3 essential fatty acids play critical roles in your health and well-being. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are key nutrients for supporting concentration and learning potential in children, as well as for adults looking to maintain cognitive function and emotional well-being later in life.1,2

They also support cardiovascular health by lowering blood triglycerides and increasing levels of high-density lipoprotein (HDL). In addition, they benefit the immune system, skin, and joint health.3-5

If you’re like most Australians and do not consume enough omega-3s through your diet to fulfill your body’s needs, supplementation is vital.6 But remember, not all omega-3 oils are created equally. Follow these top tips to choose a high-quality omega-3 formula with high bioavailability, purity, sustainability, and potency.


Omega-3s come in many forms and from different sources. Most plant-based sources are in the form of a shorter chain omega-3 called alpha-linolenic acid (ALA). In order to provide full benefit, the body must convert ALA into the long-chain essential fatty acids EPA and DHA. This process is not very efficient and results in a lower amount of EPA and DHA per serving.7

The oil from cold water fish, such as mackerel, salmon, sardines, and anchovies, contains a direct and more concentrated source of EPA and DHA that does not need to be converted. As a result, these fatty acids are readily available for the body to use.



Ocean-borne pollution, such as heavy metals, pesticides, PCBs, and other toxins, is a big concern when choosing a fish oil because it can lead to high levels of contaminants in fish. By sourcing fish oil from short-lived species that are low on the food chain, including anchovies, sardines, and mackerel, manufacturers can help lower the risk of contaminants in their oil.8

For extra assurance that fish oils are pure and safe to use, they should be tested by a credible third party. Certification by ISURA® guarantees that omega-3 fish oils are of the highest quality, rigorously tested for purity, and meet international standards for freedom from heavy metals, PCBs, dioxins, and other contaminants.

Top tip: Look for the ISURA® seal of approval on product labels and check that the omega-3 oil is sourced from short-lived fish, such as anchovies, sardines, and/or mackerel.



Whether you want to supplement with a moderate-strength or high-strength omega-3 formula, the dosage needs to be reliable. By choosing a fish oil with standardised EPA and DHA concentrations, you can count on getting the right amount of essential fatty acids that you need to support your health.

Top tip: Look for an omega-3 oil with standardised levels of EPA and DHA.

Just like choosing fresh fish to eat, there are many different omega-3 fish oils on the market – with varying levels of quality. Choose the best quality omega-3 formula by looking for one with high bioavailability, purity and potency. Because omega-3s play such an important role in your health, make sure to supplement with the best quality fish oil that nature has to offer.9,10


  1. Kurato CN, Barrett EC, Nelson EB, et al. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: A review. Nutrients. 2013;5(7):2777-819.
  2. Yurko-Mauro K, McCarthy D, Rom D, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456-64.
  3. Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease. Effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011;58(20):2047-67.
  4. Lopez-Huertas E. The effect of EPA and DHA on metabolic syndrome patients. A systematic review of randomised controlled trials. Br J Nutr. 2012;107(Suppl 2):S185-94.
  5. Miles EA, Calder PC. Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis. Br J Nutr. 2012;107(Suppl 2):S171-84.
  6. Langlois K, Ratnayake WN. Omega-3 index of Canadian adults. Health Reports. 2015;26(11):3-11.
  7. Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease. Effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011;58(20):2047-67.
  8. Gribble, MO, Karimi, R, Feingold, BJ, et al. Mercury, selenium and fish oils in marine food webs and implications for human health. J Mar Biol Assoc U.K. 2016;96(1):43-59.
  9. Fouthi M, Mohassel P, Yaffe K. Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nat Clin Pract Neurol. 2009;5(3):140-52.
  10. Jacobson TA, Glickstein SB, Rowe JD, et al. Effects of eicosapentaenoic acid and docosahexaenoic acid on low-density lipoprotein cholesterol and other lipids: a review. J Clin Lipidol. 2012;6(1):5-18.