Differences Between Fish And Plant-Based Oils

Think all omegas-3s are the same? We’re breaking down the differences between fish- and plant-based oils, helping you select the right one for your needs.

- Andrea Gourgy

Being mindful of your omega-3 intake may be one of the simplest, most effective things you can do for your health. After all, it’s a potent anti-inflammatory that can positively impact arthritis, cardiovascular conditions, neurodegenerative disorders and even traumatic brain injuries.

“Omega-3s are the most scientifically researched supplement you can take,” explains William Sears, MD, author of The Omega-3 Effect (Little Brown and Company, 2012). “There are over 22,000 medical journal articles on the health benefits of omega-3s.”

A component of your cell membranes, these fatty acids are often referred to as essential because the body can’t make them on its own, and you need to get them from food or supplements. They’re found in a number of sources, both plant and marine, but they aren’t all processed the same way in the body. Here, we highlight some of the key differences plus our top product picks for each type.

Plant versus fish oils

Alpha-linolenic acid (ALA) – sometimes referred to as a shorter-chain fatty acid because it has 18 carbons in its chain – comes from plant sources like flax, walnuts and chia seeds. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – both considered long-chain fatty acids with 20 and 22 carbons in their chains respectively – come from marine sources such as fish, krill and algae. Dr. Sears refers to them as the “short” and the “tall” guys. “The brain only uses the tall guys, the 20- to 22-carbon atoms,” he says. “EPA and DHA are the top omega-3s in the brain. The only place those are found is in the sea.”