L’huile de poisson et les suppléments d’oméga 3 sont-ils la même chose ?

What is the difference between Omega 3 Supplements and Fish Oil?

 

1. What is Omega 3?

Omega-3 fatty acids are essential nutrients your body needs but ironically can’t make on its own.  They are in every cell in your body.  The three main types are: ALA (alpha-linolenic acid) found in plants like flaxseed and walnuts. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found mainly in oily fish like salmon and eggs.

Omega-3’s are crucial for cell function and reducing inflammation. They play a key role in eye, brain, and cardiovascular health.

2. What is Fish Oil?

Fish oil is a supplement derived from oily fish like salmon, sardines, and mackerel. It’s rich in EPA and DHA Omega 3’s. Fish oil supplements come in capsules, liquids, and softgels, each providing different dosages of EPA and DHA.

3. Are fish oil and omega-3 supplements the same thing?

Not exactly.  There are three main points of differentiation:

1.      Source

Fish oil supplements contain omega-3s (mainly EPA and DHA), but not all omega-3 supplements are fish oil.  There are many sources of Omega-3 and not all of these are based on fish.   Many non-fish based Omega 3 sources are not well absorbed by our bodies.

2.      Refinement and Composition

Fish oil supplements typically contain the crude oil extracted from fish tissue with minimal purification.

o   They often have variable ratios of active omega-3 fatty acids

o   They may also include other fats (saturated and monounsaturated) and trace contaminants like heavy metals if not highly purified.

o   Cheap fish oils undergo only basic filtering and deodorization steps and have generally terrible taste!

Omega-3 supplements (especially those labeled as “concentrated omega-3” or “pharmaceutical-grade”) undergo maximal purification to:

o   Remove environmental toxins (e.g., mercury, PCBs).

o   Increase the concentration of EPA/DHA (e.g., 60–90% instead of ~30%).

o   Convert the oil into more bioavailable forms (e.g., triglyceride or ethyl ester forms).

3.      Regulatory Oversight

In Canada and the U.S., both are regulated as natural health products/dietary supplements, not as drugs.

o   Some Omega-3 formulations used in clinical trials or prescription products (e.g., Lovaza®, Vascepa®) are regulated by Health Canada or the FDA as drugs, requiring strict purity and potency testing.

o   “Fish oil” products sold as generic supplements usually only need to meet basic labeling and safety standards, not clinical-grade potency requirements.

 

4. What are common sources of omega-3 (food and supplements)?

Top omega-3 food sources include: - Fatty fish: Salmon, sardines, mackerel, herring - Plant-based: Flaxseed, chia seeds, walnuts Supplements come as fish oil, krill oil, and algal oil

5. How do fish oil supplements compare with getting omega-3s from food?

Eating fish provides not just omega-3s but also protein, vitamin D, and other nutrients. Supplements are helpful if your diet is low in oily fish. Research suggests both approaches can support heart and eye health, but food-first is generally preferred.

The challenge that most people can simply not get enough Omega 3 to support dry eye or lid meibomian gland treatments.   This is usually 1200mg of EPA + DHA per day.   You would have to eat standard serviing of salmon every day to achieve this level – not realistic! 

6. How to choose a good omega-3/fish oil supplement

Look at EPA/DHA content: Check the label for actual amounts per serving - Purity/certifications: Choose certified brands - Label clarity: Prefer supplements listing EPA/DHA, not just “omega-3s” - Form: Triglyceride form is preferred to eye care

7. What are recommended intakes and how much do you need?

It depends!   See this blog

 

Summary – key take-aways

·       Omega-3s are essential, especially EPA/DHA from marine sources

·       Fish oil is a common supplement, but not the best option

·       Choose Omega-3 only products with clear labeling and quality assurance

·       Food-first approach is best, but supplements will be needed to achieve levels for eye treatments of dry eye and lid issues.

 

12. FAQ Section

Are fish oil supplements the same as omega-3 supplements? Not always—some omega-3 supplements are plant-based.  Fish oil supplements typically contain the crude oil extracted from fish tissue with minimal purification.

Can I rely on plant-based omega-3 instead of fish oil? Plant-based ALA is beneficial, but EPA/DHA from marine or algal sources is more effective for most health benefits because it is directly absorbed without conversion required..

Are fish oil supplements safe for everyone? Most people tolerate them well, but check with your doctor if you have bleeding disorders or take blood thinners.

Is eating fish better than taking fish oil capsules? Generally, yes—fish offers more nutrients, but supplements are helpful if you don’t eat fish and/or require levels which require an unsustainable level of fish intake like everyday!

How long does it take to see benefits from fish oil/omega-3? It varies—some effects may be seen in a few weeks, but always discuss with your healthcare provider.

 

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