Do I Need Omega-3 Supplements?
- Apr 7
- 3 min read
Seafood
In the Norwegian diet, the most important sources of Omega-3 come from seafood. Fatty fish such as cod, salmon, mackerel, herring, and anchovies are excellent natural sources of long-chain Omega-3 fatty acids.
Most people are likely familiar with the Norwegian Directorate of Health’s recommendation to eat fish 2-3 times a week, but this isn't always easy in a busy daily life. Fish consumption in Norway is significantly lower than meat consumption (a). The report "Developments in the Norwegian Diet 2018" (a) shows that only 24% of people report eating fish at least three times a week. The same report also indicates that the intake of fish and fish products has decreased significantly over time (an 18% reduction from 2007-2017). Regarding the Directorate of Health’s dietary guidelines (Recommendations on diet, nutrition, and physical activity (b)), the nationwide dietary survey Norkost 3 (c) shows that fish intake is lower than recommended for many.
Plant-Based Omega-3
There are also other good sources of Omega-3 that do not originate from marine sources. For example, flaxseeds, chia seeds, and hemp seeds are rich in the Omega-3 fatty acid ALA (alpha-linolenic acid). ALA does not have health effects as well-documented as EPA and DHA, but the body is capable of converting a certain portion of ALA fatty acids into EPA and DHA.
Unlike land-based plants, fish contains the fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which do not require conversion by the body. It can be a challenge to consume enough DPA and EPA through a one-sided diet with little fish. If you eat less fish than recommended by the authorities, it may be wise to ensure an intake of marine Omega-3 through supplements. When choosing an Omega-3 supplement, ensure the products contain marine fatty acids with a high concentration of DHA and EPA.
Documented Health Benefits
Omega-3 in the form of DHA and EPA has a range of well-documented health benefits. EFSA (the European Food Safety Authority) and the Norwegian Food Safety Authority maintain a list of approved health claims for nutrients (d). These claims are approved based on extensive reviews of the total available knowledge base. Some of the health claims related to Omega-3 include:
DHA contributes to the maintenance of normal brain function.
DHA contributes to the maintenance of normal vision.
DHA and EPA contribute to the maintenance of normal blood pressure.
DHA and EPA contribute to the maintenance of normal triglyceride levels in the blood.
EPA and DHA contribute to the normal function of the heart.
Maternal intake of DHA contributes to the normal development of the eyes and brain in fetuses and breastfed infants.
In addition to these documented benefits, numerous studies are underway investigating potential health gains from daily Omega-3 intake. The University Hospital of North Norway (UNN), for instance, is conducting a three-year research project (e), set to be the world’s largest study of its kind, to examine the effect of Omega-3 oil on concentration, hyperactivity, and impulsivity in children and adolescents with ADHD.
When Your Diet Doesn't Meet Your Needs
For many, it can be demanding to obtain enough marine Omega-3 fatty acids through diet alone. In such cases, a supplement can be a practical and reliable addition to daily life. At Noromega, we offer several different sources of marine Omega-3, including krill oil, traditional fish-based Omega-3, and seal oil. Our products are developed with a focus on quality, documented content, and high bioavailability to ensure a stable supply of EPA and DHA.
Krill oil contains Omega-3 bound to phospholipids.
Hjernegod is based on classic fish oil with an extra high concentration of DHA.
Seal oil also contains the fatty acid DPA (docosapentaenoic acid), which naturally occurs between EPA and DHA in the body's Omega-3 metabolism.
By offering various alternatives, we make it easier to find a product that fits your specific needs and preferences. Omega-3 is not a matter of "either-or", it’s about ensuring a steady supply over time. Whether you eat little fish, have a busy schedule, or want an extra supplement to support your body's normal functions, our products are a safe and practical choice as part of a holistic lifestyle.
For further information, we encourage you to read the following sources:
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