What is Omega-3?

Omega-3 fatty acids are polyunsaturated fats that your body needs but cannot produce on its own. They are found mainly in fatty fish and play a role in the normal function of the heart, brain, and vision. The three main types are ALA, EPA, and DHA.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fatty acids. “Essential” means your body needs them to function, but cannot produce them in sufficient amounts by itself. You need to get them through food or supplements.

There are three main types of omega-3:

ALA (alpha-linolenic acid) is the plant-based form, found in linseed, rapeseed oil, chia seeds, and walnuts.
EPA (eicosapentaenoic acid) is found primarily in fatty fish such as mackerel, herring, and salmon.
DHA (docosahexaenoic acid) is also found in fatty fish and is an important structural component of brain tissue and the retina.

Your body can convert ALA into EPA and DHA, but this conversion is limited. Research indicates that only 2 to 10% of ingested ALA is converted. That is why dietary guidelines recommend eating fatty fish at least once a week, or supplementing with a fish oil or cod liver oil.

Why is Omega-3 Important?

Omega-3 fatty acids play a role throughout every phase of life. The European Food Safety Authority (EFSA) has approved the following health claims:

Heart: EPA and DHA contribute to the normal function of the heart, with a daily intake of at least 250 mg EPA+DHA.
Brain: DHA contributes to the maintenance of normal brain function, with a daily intake of at least 250 mg DHA.
Vision: DHA contributes to the maintenance of normal vision, with a daily intake of at least 250 mg DHA.

Omega-3 fatty acids are components of all cell membranes in the body. They contribute to keeping cells flexible, which is why they are relevant across a wide range of body functions.

Omega-3 During Pregnancy and Breastfeeding

DHA contributes to the normal development of the brain of the foetus and breastfed infants. This beneficial effect is obtained with a daily intake of 200 mg DHA by the mother, in addition to the recommended 250 mg EPA+DHA per day.

Omega-3 fatty acids are passed to the baby through the placenta during pregnancy, and through breast milk during breastfeeding. This supports the development of the child’s brain and vision from the earliest stages.

Omega-3 for Children

DHA is an important structural component of the brain and contributes to the maintenance of normal brain function and normal vision. For young children, extra intake of DHA is advised to support the development of their nervous system. Vitamin D, which is also present in cod liver oil, is needed for normal growth and development of bone in children.

Sources of Omega-3

The richest dietary sources of EPA and DHA are fatty fish: mackerel, herring, salmon, sardines, and anchovies. The Health Council recommends eating fatty fish at least once a week.

Many people do not reach the recommended daily intake through diet alone. In that case, a natural omega-3 supplement such as fish oil or cod liver oil can help. Cod liver oil has the added benefit of naturally containing vitamins A and D alongside omega-3.

How to Choose an Omega-3 Supplement

1. The right type: DHA and EPA

Look for supplements that specify the amount of DHA and EPA. These are the omega-3 fatty acids with EFSA-approved health claims. Plant-based omega-3 (ALA) is valuable, but the conversion to DHA and EPA is limited.

2. The amount per serving

Check how much DHA and EPA you get per daily dose. One serving (5 ml) of Moller’s Omega-3 contains 510 mg DHA and 370 mg EPA, for a total of 880 mg DHA+EPA per day.

3. Natural triglyceride form

Omega-3 in natural triglyceride form, as it occurs in fish, is associated with absorption in the body. Some supplements use ethyl esters, which are produced during processing. Moller’s cod liver oil preserves the natural triglyceride form through its distinctive steam process.

4. Additional nutrients

Some supplements contain only omega-3, while others also include vitamins. Moller’s Omega-3 naturally contains vitamins A and D from the cod liver, plus added vitamin E for quality preservation. Check the ingredients list for unnecessary additives such as fillers, colourings, or artificial flavours.

Moller’s Omega-3: Nutritional Values per Serving (5 ml)

Nutrient	Amount per 5 ml	% Reference Intake
Omega-3 total	1,130 mg	–
DHA	510 mg	–
EPA	370 mg	–
Vitamin D	10 mcg	200%
Vitamin A	250 mcg	31%
Vitamin E (added)	3 mg	25%

Frequently Asked Questions

What does omega-3 do for your body?

EPA and DHA contribute to the normal function of the heart (at 250 mg/day). DHA contributes to the maintenance of normal brain function and normal vision (at 250 mg DHA/day). These are the EFSA-approved health claims for omega-3 fatty acids.

How much omega-3 do you need per day?

The European Food Safety Authority recommends a minimum daily intake of 250 mg EPA+DHA for the general population. During pregnancy and breastfeeding, an additional 200 mg DHA per day is recommended.

What is the difference between ALA, EPA, and DHA?

ALA is the plant-based form of omega-3, found in seeds and nuts. EPA and DHA are the marine forms, found in fatty fish and fish oil. The body can convert ALA to EPA and DHA, but only in small amounts (2-10%).

Is cod liver oil a good source of omega-3?

Yes. Cod liver oil is rich in omega-3 (DHA and EPA) and additionally contains natural vitamins A and D, which are not found in regular fish oil.

Can children take omega-3?

Yes. Moller’s Omega-3 is suitable for children from 6 months. The recommended amount for young children is 2.5 ml (half a dessert spoon) per day, building up to 5 ml from age 3.

Discover who can benefit from cod liver oil, or read the frequently asked questions.