Foods rich in omega-3 fatty acids are known for their proven health benefits. Fatty fish and fish oil are two important sources of omega-3 fatty acids. However, many people do not get enough omega-3 fatty acids, even though they are incredibly important for health. You can read why in this blog.
What we often hear in practice is that foods like wild salmon are very expensive and therefore not put on the menu often enough to experience the health benefits of DHA and EPA. A supplement can then be the solution, but what is better for your health and your wallet? And is an omega-3 supplement a substitute for healthy food, or just a nice addition? You can read all about it in this article.
First, let's see what omega-3 actually is
Omega-3 is a polyunsaturated fatty acid that our body cannot produce itself. Therefore, we must obtain it through our diet. The three main types of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are primarily found in fish, while ALA is found in plant-based sources such as flaxseed, chia seeds, and walnuts.
Omega-3 fatty acids help maintain healthy heart and brain function*.
DHA is particularly associated with the health of brain cell membranes and plays a crucial role in the development and maintenance of a healthy brain** throughout all life stages.
Fatty fish, such as salmon, tuna, mackerel, and herring, contain a relatively high amount of omega-3 fatty acids. These types of fish contain high concentrations of EPA and DHA. Omega-3 fish oil is obtained by processing fish trimmings into a supplement in the form of oil. It contains concentrated amounts of EPA and DHA. Fish oil is a convenient option for people who do not regularly eat fatty fish or who need extra omega-3 fatty acids. It can be used as a supplement to other foods.
The benefits of eating fatty fish
Eating fatty fish offers benefits beyond just omega-3. Fatty fish also contains other vitamins, such as vitamin D and B vitamins, proteins, and minerals. However, the average Dutch person doesn't eat much fish, and fresh fish nowadays contains small amounts of heavy metals and microplastics. In addition, farmed fish are fed unnatural food and antibiotics, causing the amount of omega-3 to plummet. A healthier alternative in this area is, for example, wild salmon, which is almost exclusively available frozen.
Regarding the amount of fatty fish you should consume per day, many dietary guidelines recommend eating two portions of fish per week, with one portion being approximately 100-150 grams. However, this is not a strict rule, and the need varies based on individual nutritional requirements and dietary preferences.
It is important to note that the nutritional values of fatty fish can vary, and the levels of EPA and DHA are only a rough estimate. The exact amount can also depend on other factors such as water temperature, season, and the age of the fish.
We can therefore conclude that fatty fish has a number of advantages and disadvantages compared to an omega-3 supplement. In addition to the important fatty acids, fatty fish also contains other nutrients such as proteins, vitamin D, B vitamins, and minerals. But fatty fish can also contain toxins such as heavy metals, microplastics, and antibiotics, something you won't find in a good supplement!
The cost of fatty fish or a fish oil supplement
Let's compare the costs. The price of fresh fish varies, so this is a rough estimate and many factors determine the final price.
Fresh Norwegian salmon costs around 35-40 euros per kilo, so let's say 3.75 euros per 100 grams. This provides approximately 1.5-2 grams of fish oil. The EPA and DHA content in salmon also naturally varies because it is a natural product. For example, it depends on where the fish lived and what the fish itself ate.
On average, wild salmon contains around 1 to 1.5 grams of omega-3 per 100 grams. Farmed salmon contains approximately 0.5 to 1 gram of omega-3 per 100 grams.
The omega-3 fish oil from Charlotte Labee supplements contains 4.5 grams of fish oil, of which more than 1 gram is omega-3, per 5 ml scoop; and is therefore almost 20 times more highly dosed proportionally.
One scoop is therefore equivalent in omega-3 content to almost 2 kilos of fatty fish.
The algae oil is even more highly dosed.
For our fish oil, it comes down to 0.60 euros per 5 ml dose. A bottle contains 50 doses.
For algae oil, it comes down to 1 euro per 2.5 ml dose. A bottle contains 60 doses.
Omega-3 fish or algae oil supplements can be a good option for people who have difficulty eating fish, due to the above or because they eat little to no fish for other reasons.
What is more advantageous: fatty fish or a fish oil supplement?
Determining what is more advantageous, fatty fish or a fish oil supplement, depends on various factors, including availability, price, nutritional value, and individual needs. Here are some considerations:
It is plausible that fresh fatty fish is more expensive than a fish oil supplement, especially if you opt for good quality fish. The cost of fatty fish depends on various factors, such as the type of fish, its quality, the country you are in, and where you buy it (for example, a supermarket or fishmonger). In general, fatty fish is more expensive than lean fish varieties due to higher demand and limited supply. White fish does not contain as much omega-3 as fatty fish.
Because omega-3 supplements are concentrated, you need much less of them than fatty fish to get the desired fatty acids. This makes fish oil and algae oil more cost-effective to purchase.
* Beneficial effect is obtained with a daily intake of 250 mg EPA and DHA
** Beneficial effect is obtained with a daily intake of 250 mg DHA
