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You have likely heard the recommendation to eat fish at least two to three times a week for omega-3 fatty acids. But when it comes to supplements, how do we make sure we get the best bang for our buck? To find out, we get the skinny with Molly on everything omega-3 related, from fish oil to flax oil to omega-3 gums!

FISH OIL: Benefits of DHA & EPA – the primary omega-3 fatty acids in fish oil:

  • Improve blood pressure
  • Essential for brain function + baby’s brain development
  • Naturally anti-inflammatory
  • Linked to a lower incidence of depression


  • Flax is rich in omega-3 fatty acids called alpha-linolenic acid (ALA).
  • <10% ALA converted to EPA & DHA
  • Bottom line: flax oil doesn’t offer the same full-body benefits as fish oil
  • FLAXSEED: In contrast to flax oil, ground flaxseed is high in fiber and one of the richest food sources for lignans, which offer high protection against certain types of cancer



The ultimate Omega 3 + D and Carlson fish oil from Nordic Natural (liquid oil or capsule)

  • Ultimate Omega + D: 2 capsules = 1100 mg EPA + DHA (+1,000 IU vitamin D)
  • Third party certified; strict standards for purity and quality. Certificates of Analysis available

Vegan EPA & DHA: Derived from algae-based sources; Check the labels if the effectiveness varies


GNC Triple Strength Fish Oil

  • Lower price than Nordic Naturals (30 USD / 120 ct compared to 53 USD / 120 ct for Nordic Naturals)
  • One capsule = 1,000 mg EPA + DHA


Flaxseed oil – Oil or capsules – poor source of EPA + DHA

Omega 3 gummies – Most only have 100 mg EPA + DHA each + added sugar


Do you want more from Molly? Click here to login Food bites, their weekly e-newsletter with links to their Get the Skinny TV segments here on WGNO and their weekly column on | The Times-Picayune! And you can follow Molly on Facebook, Twitter, and Instagram: @MollyKimballRD

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