Omega3s & EFAs Guide

Omega-3s are fatty acids your body needs for good health. Learn about EPA, DHA, ALA, and other essential fatty acids, where they come from, and how to choose a supplement.

✅ Reviewed by Jamieson's Science Team

Quick Answers

What are omega-3 fatty acids?

Omega-3s are a family of fats that includes EPA, DHA, and ALA. Different types come from different food and supplement sources.¹

What are EPA and DHA?

EPA and DHA are omega-3 fatty acids commonly found in fish and marine oils. They support overall health, including heart and brain health.¹

What is ALA?

ALA, or alpha-linolenic acid, is an essential omega-3 found mainly in plant foods such as flaxseed.

What does “essential fatty acid” mean?

It means your body needs the fatty acid but can’t make enough of it on its own, so it has to come from food or supplements.

What are omega-3s and essential fatty acids?

Fatty acids are types of fat your body uses for normal health. Some are called essential fatty acids because your body can’t make enough of them, so you need to get them from food.¹ 

Omega-3s are one group of fatty acids. They include EPA and DHA, found mainly in fish and marine oils, and ALA, found in plant sources such as flaxseed. 

How do omega-3s support the body?

EPA and DHA are two omega-3 fatty acids with several roles in the body. Health Canada recognizes fish oils containing EPA and DHA for helping maintain heart health and supporting brain function.¹ 

The amount matters: different daily amounts of EPA and DHA are associated with different approved benefits, so not every omega-3 supplement is designed for the same goal.¹ 

Which health goals can omega-3s support?

Heart Health

EPA and DHA can help support cardiovascular health and normal heart function.¹

Brain Health

EPA and DHA can help support cognitive health and healthy brain function.¹

Everyday Wellness

Omega-3 fatty acids, including EPA and DHA, can help support the maintenance of good health.¹

How can omega-3s fit into your routine?

Omega-3s can come from food, with supplements helping when your diet doesn’t provide much. 

  • Eat fatty fish: Salmon, sardines, mackerel, and similar fish provide EPA and DHA. 
  • Include plant sources: Flaxseed and other plant foods can provide ALA. 
  • If you rarely eat fish: An omega-3 supplement can provide another source of EPA and DHA. 
  • Think long term: Heart and brain health also depend on balanced eating, movement, sleep, and other everyday habits. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in an omega or EFA supplement?

Start with the type of fatty acid you want, then compare the source and amount.

  • Check EPA and DHA: Don’t judge a fish oil only by the total oil amount; compare how much EPA and DHA it provides.¹ 
  • Check the source: Options include fish, krill, flaxseed, borage, and evening primrose oils. 
  • Know the difference: Omega-3 products and omega 3-6-9 blends provide different combinations of fatty acids. 
  • Choose a format: Softgel size, gummies, liquids, and no-fishy-aftertaste options may affect what fits your routine. 
  • Match the amount to your goal: Health Canada recognizes different benefits at different EPA+DHA amounts.¹ 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
What’s the difference between EPA, DHA, and ALA?

EPA and DHA are omega-3 fatty acids found mainly in marine sources such as fish and krill oil. ALA is an essential omega-3 found primarily in plant sources such as flaxseed.

What’s the difference between omega-3 and omega 3-6-9?

Omega-3 supplements focus on omega-3 fatty acids, while omega 3-6-9 formulas combine several types of fatty acids. Jamieson OmegaProtect, for example, combines fish, flaxseed, and borage oils.

How do I compare fish oil supplements?

Look at the amount of EPA and DHA, not just the total milligrams of fish oil. Health Canada bases many approved fish-oil benefits on the daily amount of EPA and DHA provided.¹

Sources

1. Health Canada. Fish Oil Monograph. Natural and Non-prescription Health Products Directorate. Updated December 19, 2025.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_fish-oil_english.pdf 

2. Health Canada. Licensed Natural Health Products Database — Salmon & Fish Oil, NPN 80002435.[Text Wrapping Break]https://health-products.canada.ca/lnhpd-bdpsnh/info?licence=80002435