Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are among the most extensively studied nutrients in human health research. Their roles in cardiovascular health, brain function, inflammation regulation, eye health, fetal development, and mental health are backed by thousands of clinical studies. Despite Ireland being an island nation surrounded by waters with abundant cold-water fatty fish, Irish omega-3 intake is consistently low — most Irish adults eat far less oily fish than the recommended two servings per week.
The modern Irish diet, dominated by convenience foods, white meat, and processed carbohydrates, is also high in omega-6 fatty acids (from vegetable oils, seed oils, and grain-fed animal products). The omega-6 to omega-3 ratio in the Irish diet is estimated at around 15:1 or higher. An optimal ratio is thought to be 4:1 or lower. This chronic omega-6 excess fuels systemic inflammation — a driver of virtually every chronic disease prevalent in Ireland today.
Many people assume omega-3 supplements are interchangeable — more is better, any form will do. In fact, EPA and DHA have distinct biological roles:
For most adults, a ratio of EPA:DHA around 2:1 (more EPA than DHA) is appropriate — this supports both anti-inflammatory activity and structural maintenance. For pregnancy and infant development, higher DHA relative to EPA is prioritised. For depression specifically, clinical trials have found the greatest benefit from supplements providing at least 60% of total omega-3 as EPA.
This is where many budget fish oil products fall short. Most cheap fish oils are processed into ethyl ester (EE) form during concentration. While this allows higher EPA and DHA concentrations, ethyl ester omega-3 is significantly less bioavailable than natural triglyceride (TG) or re-esterified triglyceride (rTG) forms.
A 2010 study found that re-esterified triglyceride fish oil was 124% more bioavailable than ethyl ester form when taken without a meal. The difference is even greater when EE-form products are taken on an empty stomach (as many people do). Quality fish oils state "natural triglyceride form" or "re-esterified triglyceride" on the label. Look for this — it justifies the higher price.
Fish do not naturally produce EPA and DHA — they accumulate it by eating microalgae and zooplankton. Algae is the original source. Algae-derived omega-3 is now produced commercially by fermenting specific algae species, and it provides a direct EPA and DHA supply without the fish supply chain.
Algae oil has several advantages:
The primary limitation was historically cost, and some early products had lower EPA concentrations relative to DHA. Modern algae oils have improved significantly and provide meaningful EPA as well as DHA. For vegans, pregnancy, and people sensitive to fish oils, high-quality algae oil is the clear recommendation. Pat Coffey notes that algae oil uptake has increased significantly at The Honey Pot as consumers become more environmentally conscious.
Omega-3 fatty acids are polyunsaturated — highly prone to oxidation (going rancid) when exposed to light, heat, or air. Rancid fish oil not only loses its health benefits but may actually be harmful — oxidised lipids generate free radicals and promote the inflammation they are supposed to reduce. A 2015 analysis found that a significant proportion of fish oil products on retail shelves in various countries exceeded recommended oxidation thresholds.
How to test for rancidity: bite open a capsule. It should taste mild and fishy, not sharp, bitter, or powerfully fishy (which indicates significant oxidation). Products stored in opaque, airtight containers with added antioxidants (typically Vitamin E/tocopherols) are better protected. Refrigerating opened fish oil bottles significantly extends freshness.
"I always recommend customers store their omega-3 in the fridge once opened," says Pat. "And if a fish oil burps in a way that makes you want to stop taking it, it may well be rancid. A quality product in the right form shouldn't do that."
Recommended intakes vary by purpose:
Note that the dose refers to actual EPA+DHA content — not the total fish oil capsule size. A standard 1,000mg fish oil capsule may contain only 300mg combined EPA+DHA; a concentrated product may contain 700mg+. Always check the label for actual EPA and DHA content per dose.
IFOS (International Fish Oil Standards) is the gold standard third-party certification for fish oil quality, testing for potency, freshness (oxidation), purity (heavy metals, PCBs, dioxins), and label accuracy. Products bearing IFOS certification provide assurance that what is on the label is what is in the capsule, and that quality standards have been independently verified. Pat Coffey recommends looking for IFOS certification or equivalent independent testing when choosing a fish oil supplement in Ireland.