Essential fatty acids are fats the body cannot make and must obtain from food — chiefly the omega-3s EPA and DHA. They are "essential" in the literal sense, and most modern diets are short on them. Our essential fatty acids collection brings together fish, krill and algal omega-3s in concentrated, well-absorbed forms, including options for those who don't eat fish.

How omega-3s work — membranes, messengers and the omega ratio

Omega-3 fats do two big jobs. Structurally, DHA is built into cell membranes throughout the body — especially in the brain and the retina — where it keeps membranes fluid and helps cells signal properly. Functionally, EPA is a raw material the body converts into specialised molecules (including the resolvins that switch off inflammation), which is why omega-3s are central to a balanced inflammatory response. The other half of the story is the ratio: modern diets are heavy in omega-6 fats from seed oils and light in omega-3, and the two compete for the same enzymes. Increasing omega-3 helps restore a more favourable balance, which is the real goal rather than omega-3 in isolation.

What to look for — concentration, form and freshness

Read the EPA and DHA numbers, not just the total fish-oil weight — a concentrated fish oil delivers far more active omega-3 per capsule than a low-strength one, so you swallow fewer. The triglyceride (rTG) form is generally better absorbed than the cheaper ethyl-ester form. Freshness matters because these fats oxidise: look for a low oxidation rating and added antioxidants, and store away from heat and light. For vegans and vegetarians, algal oil supplies DHA (and increasingly EPA) directly, without the fish.

Who may benefit

People who rarely eat oily fish, those supporting heart, brain, joint or skin health, pregnant and breastfeeding women (DHA supports the developing baby's brain and eyes), and anyone working to improve their omega balance commonly supplement essential fatty acids.

Frequently asked questions

How much EPA and DHA do I actually need?
Look at the EPA/DHA content rather than the total oil. General maintenance is often around 500mg combined EPA and DHA per day, with higher amounts used for specific goals under guidance. A concentrated oil reaches that in fewer capsules.

Fish oil, krill or algal — which is best?
Fish oil is the most concentrated and economical; krill oil carries its omega-3 in phospholipid form with naturally occurring astaxanthin; algal oil is the plant-based source for vegans and vegetarians. All raise omega-3 levels — the best one depends on your diet and preferences.

Can I take fish oil with blood-thinning medication?
High-dose omega-3 can have a mild blood-thinning effect, so if you take anticoagulant medication or are approaching surgery, check with your healthcare professional first.

Explore related ranges in our Heart Health, Brain Health, Joint Health and Inflammation collections.

Always read the label and follow the directions for use. Supplements are not a substitute for a balanced diet. If you are pregnant, taking medication or have a medical condition, talk to your health professional.