Essential fatty acids — the omega-3, omega-6 and omega-7 fats — are called "essential" because the body cannot make them from scratch; they have to come from food or a supplement. They form part of the structure of every cell membrane, act as the raw material for the signalling molecules (eicosanoids) that regulate inflammation, and are concentrated in the brain, retina and heart tissue, where adequate supply supports normal function. What matters isn't just getting omega-3s in, but where they come from and how directly usable they are once absorbed. Our essential fatty acids collection brings together marine, algae and plant-based oils, so you can match the source to your diet and your goals.

Choosing a source of essential fatty acids

Not all sources deliver the same fats, or in the same ready-to-use form:

• Fish and cod liver oil (the Melrose range) — marine oils supply EPA and DHA directly, the two omega-3s the body uses immediately without needing to convert them first; cod liver oil also carries natural vitamin A and D alongside the fats.
• Algae-based omega-3 (Green Nutritionals Green Omega 3) — DHA and EPA drawn straight from algae, the original source fish get their omega-3 from, making it a marine-equivalent option for people who don't eat fish.
• Flaxseed oil (Melrose organic flaxseed, including a vegan capsule) — a plant source of ALA, the "parent" omega-3 the body has to convert into EPA and DHA itself, a process that in most people is inefficient.
• Hemp seed oil (H.Blooms fermented hemp concentrate, Untamed Health hemp seed oil) — carries both omega-3 (ALA) and omega-6 (linoleic acid), typically in around a 3:1 ratio, closer to the balance most diets are short of.
• Black seed oil (Hab Shifa) — predominantly omega-6 linoleic acid, alongside thymoquinone, the compound black seed (Nigella sativa) is most studied for and traditionally used for.
• Sea buckthorn seed oil (Byron Bay Free Spirit) — unusual among plant oils for its omega-7 (palmitoleic acid) content, on top of omega-3, 6 and 9; traditionally used to support skin health from within.
• Concentrated and combination formulas (Equazen Forte, Herbs of Gold Omega-3 Concentrate) — higher-strength EPA/DHA, with Equazen Forte also including GLA, an omega-6 with a different physiological role to the omega-6 found in most Western diets.

Who may benefit

People whose diet includes little or no oily fish, vegans and vegetarians looking for a plant or algae-based source, and anyone focused on cardiovascular, brain, eye, joint or skin health may find an essential fatty acid supplement useful. Because omega-3 and omega-6 compete for some of the same enzymes, the overall balance between them — not just the omega-3 dose — is what many people are aiming to correct.

Frequently asked questions

What's the difference between omega-3 from fish and from algae? Both supply EPA and DHA in the same ready-to-use form; algae oil is simply the original source, making it suited to people who avoid fish.
Do I still need omega-3 if I eat flaxseed or hemp oil? Flax and hemp supply ALA, which the body converts to EPA and DHA in only small amounts, so many people pair a plant source with a marine or algae one to cover both.
Is black seed oil an omega-3? Not primarily — it's mostly omega-6 linoleic acid, and it's the thymoquinone content it's traditionally used and studied for, not its fatty acid profile.

Browse our full essential fatty acids collection below. For related support, see also Heart Health, Brain Health, Joint Health and Skin Health. Always read the label and use only as directed. If symptoms persist, consult your healthcare professional.