Cod liver oil supplements are ‘second-hand’ source of omega-3, NHS doctor suggests what you should take instead

Did you know fish aren’t the original source of omega-3? Dr Amir Khan reveals why algae oil may be a better supplement choice. (Image: Pexels)

• Fish are not the original source of omega-3; they get it from marine algae
• Algae oil offers omega-3, a great fish oil supplement alternative.
• Plant-based sources like walnuts, flaxseeds, and chia seeds also offer omega-3

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Many people across the globe are deficient in omega-3 fatty acids, which are needed by the body for a healthy brain, heart, and joints. Unsurprisingly, they are often used as supplements to fill the gap. However, Dr Amir Khan, in one of his recent podcasts, revealed that cod liver oil, which is widely consumed for the purpose, is a “second-hand” source of omega-3.

This caused such a stir that many people messaged him seeking more clarification, and Dr Khan took to his Instagram to explain further. He said, “I know it’s hard to believe that fish are not the real source of omega-3. They are basically like the middleman.” This simply implies that fish don’t make their own omega-3. So where do they get it from?

Also Read: 76% of the world isn’t getting enough Omega-3, raising risks for mood, memory and immunity, says study 

He added, "The real omega-3 factories are microscopic marine algae and phytoplankton, and fish build up those omega-3 by eating them in the food chain but it all starts with them. So when you take a fish oil supplement, you’re getting omega-3 second-hand.”

If you are wondering what you should take instead, Dr Khan suggested going for the direct source. “Algae oil cuts out that middle man. That’s why I take it and it gives you that EPA and DHA straight from the original source. You don’t really need fish for this if you’re supplementing,” he noted.

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Dr Khan also clarified that this is specifically for supplements and fish do have other health benefits and contain omega-3. Alternatively, there are many original plant-based sources of the nutrient.

Also Read: Health benefits of Omega-3 Fatty Acids, best food sources

Many people took to the comments section to thank him for explaining this. One user wrote, “Love this! Walnuts are also a great plant-based option for omega-3 ALA. They’re also super tasty and versatile too.” Another commented, “Brilliant information! It’s easy to forget this as we don’t hear about it often. I think I’ll still eat the fish though, as they give us much more than just omega 3 e.g. vitamin D, B12, selenium and more, but yes, especially if you’re vegan algae is a great (possibly even better) way of still getting your omega 3s in!”

FAQs on Sources of Omega-3

1. What are the natural sources of cod liver oil?

Cod liver oil is derived from the liver of cod fish, primarily Atlantic cod (Gadus morhua) and Pacific cod (Gadus macrocephalus).

2. Are there any plant-based alternatives to cod liver oil for omega-3?

Yes, algae oil is a direct plant-based source of omega-3, providing EPA and DHA directly from the original source.

3. Can I get omega-3 from other fish besides cod?

Yes, omega-3 can also be found in other fatty fish like salmon, mackerel, sardines, and herring.

4. What are some plant-based sources of omega-3 aside from algae oil?

Other plant-based sources include flaxseeds, chia seeds, walnuts, and hemp seeds.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.