Omega Oils & Healthy Fats

Almost certainly not all of them — and knowing which ones are typically adequate in UK diets helps you focus on what's actually useful.

Omega-3 is where the greatest nutritional gap exists for most UK adults. EPA and DHA — the active omega-3s found in oily fish — are consistently below recommended levels in UK dietary surveys, particularly for those who don't eat oily fish regularly. This is the omega supplement most people genuinely benefit from.

Omega-6 is found in abundance in vegetable oils, nuts and seeds. Most UK adults already consume well above adequate amounts through diet. The exception is evening primrose oil and starflower oil — specific omega-6 supplements traditionally used for particular purposes — rather than general nutritional top-ups.

Omega-7 (sea buckthorn) and omega-9 (oleic acid, from olive oil) are more specialist categories. Omega-9 is not classed as essential because the body can produce it — for most people eating a reasonably varied diet, standalone omega-9 supplementation is rarely needed.

The practical starting point for most people: omega-3 first, everything else only if there is a specific reason.

Omega-3 stands apart from the other omega types because of both the evidence behind it and the dietary gap it addresses.

EPA and DHA — found in oily fish and in supplement form in fish oil, krill oil and algal oil — are involved in supporting normal heart function, normal brain function and normal vision. These are authorised nutrition health claims in the UK. The population-level evidence for omega-3 supplementation is among the strongest for any single supplement category.

The practical shortfall is significant: the NHS recommends at least two portions of oily fish per week, but most UK adults consume far less. If you regularly eat salmon, mackerel, sardines or similar, your dietary intake may be adequate. If not, supplementation is the practical solution.

A commonly used daily target is 500mg or more of combined EPA and DHA. When comparing products, always check the EPA + DHA figure on the nutrition panel rather than the total fish oil weight — these are different numbers and the EPA + DHA figure is the one that matters for comparison.

Evening primrose oil is the most widely used omega-6 supplement and sits in a different category from omega-3 fish oils in terms of both its fatty acid profile and its typical reasons for use.

It is derived from the seeds of the evening primrose plant and is a rich source of GLA (gamma-linolenic acid), a specific type of omega-6 fatty acid. Starflower oil (also called borage oil) is a similar product with an even higher GLA content.

Evening primrose oil is not a general nutritional supplement in the same way that omega-3 fish oil is. It is most commonly taken for specific purposes by women, particularly in relation to hormonal balance and skin health, and has a long history of traditional use in this context.

If you are looking for everyday fatty acid and nutritional support, omega-3 fish oil is the more appropriate product. If you are specifically interested in evening primrose oil or starflower oil for a particular purpose, these sit in the omega-6 child collection where you can compare GLA content and formats more directly.

For omega-3, the answer is clear: algal oil is the appropriate choice and provides EPA and DHA directly — the same active fatty acids as fish oil.

A common misconception is that flaxseed oil (a plant-based ALA source) is a vegan equivalent to fish oil. It is not — the body converts ALA to EPA and DHA only in very limited amounts, making flaxseed oil a poor substitute if EPA and DHA are your goal. Algal oil, derived from marine microalgae, is the original source of omega-3 in the marine food chain and provides EPA and DHA directly in a fully plant-based form.

For omega-6, evening primrose oil and starflower oil are both plant-derived and suitable for vegans. For omega-7, sea buckthorn oil is also plant-derived.

Checklist for vegan omega shoppers:

• Omega-3 → algal oil (not flaxseed oil if EPA and DHA are the goal)
• Omega-6 → evening primrose or starflower oil — both plant-based
• Omega-7 → sea buckthorn — plant-based
• Omega-9 → plant-based by nature; check capsule shell if relevant

For most healthy adults at standard supplemental doses, omega oils are well tolerated. A few practical points are worth knowing before you start.

Omega-3 at higher doses — intakes above 3g of combined EPA and DHA daily may theoretically affect blood clotting and are not recommended without medical guidance, particularly if you take anticoagulant medication such as warfarin. Standard OTC supplement doses are well below this threshold for most products.

Cod liver oil contains vitamins A and D alongside omega-3. If you are also taking a multivitamin or separate vitamin D and A supplements, check your combined vitamin A intake — excessive vitamin A can be harmful, particularly during pregnancy.

Evening primrose oil and starflower oil — if you are taking blood-thinning medication or have a history of seizures, check with your GP or pharmacist before using GLA-containing supplements.

For most people taking standard doses from quality products, omega oils are a safe and practical daily supplement. If you are pregnant, breastfeeding or taking prescription medication, check with your GP or pharmacist before starting any new omega supplement.