Many omega 3 packs show a big number on the front, like 1000mg. Most people think that is how much omega 3 they get. It usually is not. This guide shows you how to read the label the right way.
What Should You Look For on an Omega 3 Label?
Quick answer: Ignore the big number on the front. Turn the pack over. Look for the amounts of EPA and DHA per serving. That tells you how much useful omega 3 you really get.
Why the Big mg Number Can Fool You
The front of the pack often shows the total fish oil. But fish oil is not all omega 3. It also contains other fats.
For example, a common fish oil capsule has 1,000 mg of fish oil. But it may give only about 300 mg of omega 3. The rest is other fats.
What Are EPA and DHA?
EPA and DHA are the two main omega 3 fats in fish oil. They have the most research behind them.
- EPA (eicosapentaenoic acid) helps keep blood fats called triglycerides in a healthy range.
- DHA (docosahexaenoic acid) is a key building block for the brain and eyes.
What Is ALA?
ALA (alpha-linolenic acid) is a plant omega 3. It comes from flaxseed, chia seeds and some nuts. Your body can turn a small amount of ALA into EPA and DHA, but only a little. So ALA does not replace EPA and DHA.
How to Read the Supplement Facts Panel
Look at the back of the pack. Read it in this order.
Step 1: Check the Serving Size
The serving size tells you how many capsules the amounts are for. If it says “2 capsules,” all the numbers are for 2 capsules, not 1.
Step 2: Find the Total Fish Oil
This is often the big number. It is not the omega 3 amount.
Step 3: Find EPA and DHA
These are the most important lines. Add them together.
Step 4: Check the Other Ingredients
Look for vitamin E. It is often added to keep the oil fresh. Also check the capsule type and the fish source.
Here is a sample label to practise with:
|
Supplement facts |
Amount per serving |
|
Serving size |
1 soft gel |
|
Fish oil |
1,000 mg |
|
Total omega 3 |
300 mg |
|
EPA |
180 mg |
|
DHA |
120 mg |
In this example, you get 300 mg of EPA plus DHA, not 1,000 mg.
How Much EPA and DHA Do You Need?
For healthy adults, many health groups suggest about 250 to 500 mg of EPA and DHA combined each day. You can get this from food, a supplement, or both.
Higher amounts should only be taken with a doctor’s advice. Very high doses may raise bleeding risk and the risk of an irregular heartbeat in some people.
What Do TG, EE and rTG Mean on the Label?
These letters tell you the form of the omega 3.
- TG (triglyceride): The natural form found in fish.
- EE (ethyl ester): A processed form. Your body absorbs it better when you take it with a meal that has some fat.
- rTG (re-esterified triglyceride): A processed form turned back into the triglyceride form.
All three can work. Whatever the form, take your omega 3 with food.
Other Words You May See on an Omega 3 Label
- Molecularly distilled: The oil was cleaned to remove impurities like mercury.
- Third-party tested: An outside lab checked the product.
- Fish source: Small fish like anchovies and sardines are common sources.
How to Read an Omega 369 Label
Omega 369 labels list omega 3, omega 6 and omega 9. Look closely at the omega 3 line. Check how much EPA and DHA it gives. Omega 369 products often give less EPA and DHA than pure omega 3. Learn more in omega 3 vs omega 369.
Extra Checks for Buying Omega 3 in Nigeria
- NAFDAC number: Make sure it is on the pack.
- Expiry date: Fish oil can go bad over time.
- Storage: Nigerian heat can spoil fish oil. Keep it in a cool, dark place.
- Smell test: A strong rotten fish smell can mean the oil has gone bad. Do not use it.
Quick Omega 3 Label Checklist
- What is the serving size?
- How much EPA is in each serving?
- How much DHA is in each serving?
- What is EPA plus DHA per capsule?
- Is there a NAFDAC number?
- Is the expiry date far enough away?
Use this checklist when you shop for omega 3 supplements in Nigeria or check the label of Nutrify Omega 369.
