Omega-3: EPA, DHA, Plant-Based or Marine — The Complete Guide

Omega-3s are among the most studied and most widely recommended nutrients by health professionals. Yet most people don’t reach the recommended intake of EPA and DHA. Fish oil, microalgae, flaxseed, chia… which source should you choose? Which EPA and DHA dosages are genuinely effective? At Herba Barona, our specialist shop at 10 rue Théophile Roussel, Paris 12e, we take a complete look at omega-3s in 2026.

Omega-3: what exactly are we talking about?

Omega-3s are a family of essential polyunsaturated fatty acids, meaning the body cannot manufacture them itself. There are three main omega-3s:

• ALA (alpha-linolenic acid): plant-derived (flaxseed, chia, walnuts, rapeseed). It’s the precursor of EPA and DHA, but its conversion rate in humans is very low (5–10% into EPA, less than 1% into DHA).
• EPA (eicosapentaenoic acid): marine-derived (oily fish, microalgae). Contributes to normal heart function and plays a role in regulating inflammation.
• DHA (docosahexaenoic acid): marine-derived. A major structural component of brain and retina cell membranes. Contributes to the maintenance of normal brain function and vision.

The recommended intake is at least 250 mg of EPA and 250 mg of DHA per day, i.e. 500 mg of combined EPA+DHA. For optimal benefits, many experts recommend 1,000 to 2,000 mg of EPA+DHA per day.

Fish oil vs microalgae: the full comparison

Criterion	Fish oil	Microalgae oil
EPA source	Abundant	Variable depending on the species
DHA source	Abundant	Very rich in DHA
Suitable for vegans	No	Yes
Heavy metal risk	Low if EPAX/Golden Omega quality	Very low (controlled culture)
Environmental impact	Moderate (regulated fishing)	Low (bioreactor cultivation)
Taste	Possible fishy aftertaste	Neutral
Price	Moderate	Higher

Fish oil: the effective classic

Fish oil remains the most concentrated and most economical source of EPA+DHA. The best products use raw materials certified by EPAX (Norway) or Golden Omega (Chile), guaranteeing maximum purity and the absence of heavy metals, PCBs and dioxins. The fish used are generally small pelagic species (anchovies, sardines) low on the food chain, and therefore less prone to pollutant bioaccumulation.

Microalgae oil: the plant-based alternative

Microalgae (notably Schizochytrium sp.) are the original source of marine omega-3s: fish don’t produce EPA/DHA themselves, they accumulate it by eating these microalgae. Cultivating microalgae directly produces pure DHA, free of marine contaminants, in a more sustainable way. It’s the ideal solution for vegans and people sensitive to a fishy taste.

Triglyceride form vs ethyl ester form

The form in which omega-3s are presented affects their absorption. Triglycerides (TG) are the natural form found in fish. Ethyl esters (EE) are a semi-synthetic form, obtained through transesterification, less well absorbed (around 30% less than TG). The best products, such as EPAX, offer omega-3s in re-esterified triglyceride form (rTG), combining high concentration with good absorption.

Our selection of omega-3s in Paris

• Omega-3 Epax Nutrimuscle 120 capsules: premium EPAX quality, a high concentration of EPA+DHA in triglyceride form. An excellent choice for effective daily supplementation.
• Omega-3 Epax Nutrimuscle 360 capsules: the same product in an economical 3-month format, ideal for longer courses.
• Omega-3 Golden Omega Doctor’s Best 120 softgels: Golden Omega raw material from Chile, excellent purity, good value for money.
• Omega-3 Novoma 120 capsules: an accessible reference for starting omega-3 supplementation.
• Vegan Omega-3 Microalgae Dynveo 60 capsules: the 100% plant-based alternative, rich in DHA, for vegans and those sensitive to fish.
• Omega-7 Sea Buckthorn Oil Dynveo 180 capsules: to complement with omega-7 (palmitoleic acid), beneficial for mucous membranes and skin.
• L’Essentiel 3 Dynveo: the all-in-one formula combining omega-3, vitamin D and magnesium.

Discover our full range in the Omega-3 category.

EPA or DHA: which should you prioritise?

EPA: the inflammation modulator

EPA is the precursor of resolvins and protectins, molecules involved in the natural resolution of inflammation. It’s particularly studied in the context of cardiovascular well-being and emotional balance. EPA-rich formulas are often recommended for people wanting to support their mood, especially during winter.

DHA: the brain builder

DHA makes up around 97% of the brain’s omega-3s and 93% of those in the retina. It’s crucial for foetal and infant brain development, and remains important throughout life for maintaining cognitive function. Pregnant and breastfeeding women have increased DHA needs (an extra 200 mg/day according to EFSA).

How to take your omega-3s properly

• With a meal containing fat: omega-3s are fat-soluble, and their absorption is significantly better when taken with a meal.
• Split your doses: if you take more than 2 capsules a day, spread them across 2 meals (morning and evening).
• Storage: in the fridge after opening for liquid oils. Capsules can be stored at room temperature, away from light.
• Course duration: omega-3s are best taken continuously, as the body doesn’t store them for long. Allow at least 3 months to see the first benefits.

Frequently asked questions about omega-3s

Are plant-based omega-3s (flaxseed, chia) enough?

The ALA in flaxseed and chia is a valuable omega-3, but its conversion into EPA and DHA is very low (less than 10%). For a direct intake of EPA and DHA, marine sources (fish or microalgae) are essential.

Can you take omega-3s with anticoagulants?

At high doses (> 3 g/day of EPA+DHA), omega-3s can potentiate the effect of anticoagulants. Consult your doctor if you’re on anticoagulant therapy before starting supplementation.

Where to buy quality omega-3s in Paris?

At Herba Barona, 10 rue Théophile Roussel, Paris 12e (metro Ledru-Rollin), we stock omega-3s certified by EPAX, Golden Omega and Dynveo microalgae. Personalised advice Tuesday to Saturday, 9:30am–6:30pm.