Why Omega-3 Supplements Aren’t One-Size-Fits-All (and How to Choose)

You’ve probably heard you should be taking omega-3. Your hairdresser may have mentioned it, your mum definitely has, and the internet won’t stop talking about it. But when you’re standing in the supplement aisle staring at a wall of omega-3 capsules, the question isn’t really should you take one: it’s which one to take.

Because, the truth is, omega-3 supplements aren’t all created equal. And neither are your health needs. It's time we got a little more specific.

The omega-3 gap in Australia

Omega-3 fatty acids are essential fats, meaning the body can't produce them on its own. They need to come from diet or supplementation, and they play a role in supporting heart and brain function, eye, and joint health^[1].

The trouble is, most of us aren't getting enough. The current median adult intake of omega-3 sits at just 126 mg per day from food alone, well below the suggested dietary targets of 430 mg for women and 610 mg for men^[2]. For those who do reach for a supplement, the next question is just as important: which one?

The first is concentration. Not all omega-3 supplements deliver the same amount of EPA and DHA per capsule. Some contain as little as 300mg of combined EPA and DHA per serve, while others deliver significantly more^[3]. That means the number of capsules you'd need to reach the same daily intake can vary depending on the product you choose.

The second is source. Traditional fish oil has been the default for decades, but plant-based omega-3 derived from algal oil is now a genuine alternative, offering a high-concentrate form of DHA without the fish. For anyone who prefers a plant-based source, omega-3 supplementation is no longer synonymous with fish oil. Vegans and vegetarians this one’s for you!

The third is combination formulas. Rather than omega-3 alone, newer supplements pair it with complementary nutrients that support specific areas of health. Think of it as the difference between a multivitamin and a tailored supplement plan: both have their place, but one is more precise.

All of this to say the "best" omega-3 for one person may not be the best for someone else.

Omega-3 has long been associated with eye health, but newer formulations are taking that further. Plant-based omega-3 derived from algal oil is now being combined with targeted eye-health nutrients like lutein, zeaxanthin, bilberry, and vitamin D to create formulas designed specifically for eye support^[4]. Blackmores Omega+ Vision is one example: it's formulated to help maintain eye macula and retina health^[4], support healthy eye function, and relieve dry eyes.

Best for: Anyone whose screen time report is a personal attack.

Omega-3 (particularly DHA) is often associated with brain health^[5], but the latest formulations are combining it with ingredients traditionally used for cognitive support. Blackmores Omega+ Mental Focus combines plant-based omega-3 with Bacopa (traditionally used in Ayurvedic medicine to enhance memory and memory recall*), L-theanine and Siberian ginseng in a multi-ingredient blend designed to support mental endurance, mental focus, and vitality.

Best for: People who walked into a room and forgot why (again).

While targeted formulas are gaining traction, there's still a large group of Australians who want the simplest possible approach: one high-strength capsule that covers a variety of bases.

For those people, concentration is the thing to look for. A higher-strength formula means fewer capsules for the same benefit, which is part of the reason concentration omega-3s have become the fastest growing segment in the category^. Blackmores Omega Triple delivers three times more omega-3 than a standard Blackmores Fish Oil 1000 and can help reduce symptoms of mild arthritis, relieve mild joint inflammation, support skin health, and helps in the maintenance of healthy blood lipids.

Best for: Those who have a busy schedule and time is of the essence.

For those who want to go further, Blackmores Omega Platinum delivers 10 benefits in one platinum capsule. That includes helping to support heart, brain, and eye health, maintain vitality,  reduce free radicals formed in the body, relieve inflammation, support blood vessel health and cardiovascular system health, maintain immune system health, and support cognitive function.

Best for: When your supplement routine needs fewer steps, because your brain is already juggling enough.

The days of grabbing the nearest omega-3 supplement off the shelf and hoping for the best are behind us. With more targeted formulations available than ever, you can match your omega-3 to what your body needs most, and feel confident you're getting the right support.

Do more for your joints, heart, eyes and brain with Blackmores Nutritional Oils range. Shop the collection online or in-store at your nearest Chemist Warehouse.

^1. Better Health Channel, Fish.

^2. Australians are not Meeting the Recommended Intakes for Omega-3 Long Chain Polyunsaturated Fatty Acids: Results of an Analysis from the 2011–2012 National Nutrition and Physical Activity Survey.

^3. National Institutes of Health, Omega-3 Fatty Acids.

^4. Department of Clinical Chemistry and Biochemistry, Medical University of Lodz, Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration—Neurodegenerative Disease.

^5. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions.

^ *IQVIA™ Australian Pharmacy Data, Vitamins, Minerals & Supplements category, Nutritional Oils segment, Value Sales, 52 weeks to 29th November 2025.

*Memory and learning benefits based on 12 weeks of continuous use

** Based on capsule size.

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^{Article content disclaimer: Always read the label and follow the directions for use. Sponsored content in partnership with Blackmores.}