Which form of omega 3 is best?

By Tom Francis·Updated 2026-09-03·2 sources·Editorial policy

Answer

EPA and DHA are the forms the claims are built on. ALA from plant sources converts poorly to EPA and barely to DHA, so flax and chia do not substitute.

Cost per day
17p90 softgels, 90 days
Serving
1 softgel1000mg fish oil
EPA + DHA
300mg180mg EPA, 120mg DHA
Testing
Per batchheavy metals, ISO 17025

Key takeaways

What are the three forms?
ALA from plant sources, and EPA and DHA from marine sources.
Which count for the claim?
EPA and DHA. The 250mg threshold is measured against those two combined.
Does ALA convert?
Poorly to EPA and more poorly still to DHA, so plant sources do not replace oily fish.
Futuro Labs Omega 3 Fish OilOne mini softgel clears the only threshold that carries an authorised claim.
Check the current price on Amazon

Three forms, two that count

Alpha linolenic acid comes from flax, chia, walnuts and rapeseed oil. EPA and DHA come from oily fish and, upstream of that, from algae.

The authorised claim is that EPA and DHA contribute to the normal function of the heart at 250mg combined a day. ALA carries its own separate claim and it is not the one the supplement category is built on, because conversion of ALA to EPA is limited and onward to DHA more limited still.

Which product form to buy

Fish oil for most people, and algal oil for anyone avoiding animal products, since the EPA and DHA in fish originate in the algae they eat. Krill oil is a third option at a higher cost per gram of EPA and DHA.

Futuro Labs Omega 3 Fish Oil provides 180mg EPA and 120mg DHA in one mini softgel, which is 300mg combined at 17p a day, in ethyl ester form with a bovine gelatin shell so it is unsuitable for vegetarians.

Where cod liver oil sits

Cod liver oil contains EPA and DHA and also vitamins A and D, which is the reason to be careful with it rather than a reason to prefer it.

Vitamin A accumulates, and taking a large cod liver oil dose to reach an EPA and DHA target raises the vitamin A intake alongside it. For a player whose aim is the 250mg threshold, a plain fish oil reaches it without carrying anything that needs watching.

The full version

The product

Futuro Labs Omega 3 Fish Oil

Futuro Labs Omega 3 Fish Oil is the 180mg EPA and 120mg DHA one at 17p a day. One mini softgel gives 300mg combined, clearing the 250mg threshold for the authorised heart claim.

  • 300mg combined EPA and DHA per softgel
  • Batch tested to ISO 17025 standards
  • Deodorised mini softgel, one a day
  • Bovine gelatin shell, not vegetarian
Check the current price on AmazonPrice set by Amazon. 90 softgels, 90 days.

Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.

Questions players ask

Which omega 3 form counts?

EPA and DHA. The claim threshold is measured against those two combined.

Does flax work?

It provides ALA, which converts poorly to EPA and barely to DHA.

Is cod liver oil better?

It carries vitamins A and D alongside, which is a reason for care rather than a preference.

Sources