A high-concentration fish oil in lemon-flavoured softgels. One serving of two softgels gives 1280 mg of total omega-3, of which 650 mg is EPA and 450 mg is DHA, from wild-caught anchovy and sardine.
Allergen — please read
This product contains FISH. Fish is one of the fourteen allergens that must be declared under EU Regulation 1169/2011, and it belongs at the top of the page, not buried in a footnote. Do not take it if you are allergic to fish. The softgel shell is gelatine, so this is not suitable for vegetarians or vegans — if you need a plant source of EPA and DHA, that is algal oil, not fish oil.
The claim we are allowed to make
Most fish-oil listings say the product "supports" the heart, the brain, the joints, the mood and the immune system. Almost none of that is authorised. Here is what actually is, under EU Regulation 432/2012:
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"EPA and DHA contribute to the normal function of the heart." The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
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"DHA contributes to the maintenance of normal brain function" and "to the maintenance of normal vision", both with a daily intake of 250 mg of DHA.
That is the list. Note the numbers: this serving contains roughly four times the amount needed for the heart claim and twice the amount for the DHA claims. That is deliberate — this is a high-potency product for people who have been advised to take a substantial dose — but it does mean that if all you want is to meet the general recommendation, you do not need something this concentrated.
Triglyceride form — what that actually means
Omega-3 in a fish is bound in triglycerides. To concentrate the EPA and DHA, manufacturers normally convert the oil into ethyl esters, which is a cheaper and easier form to work with and is where most inexpensive fish oil stops. Nordic Naturals converts it back to the triglyceride form afterwards. Studies comparing the two generally find somewhat better absorption from the triglyceride form, particularly when taken without much fat in the meal. The difference is real but moderate — it is a reason this costs more, not a reason ethyl-ester oil does nothing.
Freshness is the real quality question
This is the part the industry does not enjoy discussing. Long-chain omega-3 fatty acids are highly unsaturated, which is exactly why they oxidise readily. Oxidised — rancid — fish oil tastes and smells of fish, loses its value, and produces breakdown compounds you would rather not swallow. Independent surveys of fish oil on sale have repeatedly found products exceeding the voluntary industry limits for peroxide value and TOTOX.
Two practical consequences:
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A fishy burp or a fishy smell is a freshness signal, not a personality trait of fish oil. Fresh oil is fairly neutral. If a bottle starts tasting strongly of fish, that is information.
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Buy what you will use and store it properly. Cool, dark, tightly closed, away from the cooker and the window. Heat, light and air are the three things that degrade it.
Nordic Naturals' whole positioning rests on third-party testing for oxidation and for contaminants (heavy metals, dioxins, PCBs), and on the fish being small, short-lived species — anchovy and sardine accumulate far less mercury than a large predator like tuna or swordfish. That is the honest case for paying more for fish oil.
Before you start — interactions and limits
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Blood thinners. High-dose omega-3 can lengthen bleeding time. If you take warfarin, a DOAC, aspirin or clopidogrel, speak to your doctor first, and tell your surgeon or dentist before any procedure.
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Upper limit. EFSA has concluded that supplemental intakes of EPA and DHA combined of up to 5 g a day do not raise safety concerns for adults. Stay well inside that unless a doctor has said otherwise.
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Pregnancy and breastfeeding. Omega-3 is often recommended in pregnancy, but the dose should come from your midwife or doctor, not from a shelf.
- If you are on medication for blood pressure or diabetes, or you have a bleeding disorder, check first.
And the cheapest version of this advice
Two portions of oily fish a week — sardine, mackerel, anchovy, salmon — will meet the 250 mg-a-day recommendation on its own, and in Portugal that is neither difficult nor expensive. A supplement is for people who do not eat fish, who dislike it, or who have been told to take a higher dose than food will realistically provide. It is not a substitute for a varied and balanced diet.
Nordic Naturals
Nordic Naturals
Nordic Naturals
Nordic Naturals
