SupplementsFatty acids
Omega-3, -6, -7, -9 and emerging omega-11 research cover a wide range of products — and many are more poorly labelled than their marketing suggests. The single most useful habit is to judge an omega-3 by its EPA+DHA content, not the capsule size. Here’s the honest guide, oil by oil.
The essentials
- EPA/DHA (fish, algae, krill) are the well-evidenced omega-3s — food-first is oily fish 2×/week.
- ALA (flax) converts poorly to EPA/DHA; algae oil is the vegan way to get the real thing.
- Beyond omega-3, evidence thins fast — omega-7 (sea buckthorn) has a dry-eye niche; GLA and CLA are weak.
- Omega-11 (cetoleic acid) is an interesting new research area, not an established supplement recommendation.
Marine omega-3 (EPA/DHA)
Omega-6 & GLA
Omega-7 & plant omega-3
Other
Educational content, not medical advice.