Discover the benefits of Omega 3, 6, and 9 fatty acids for your health. Learn the differences between fish oil, cod liver oil, and Udo’s Oil.
My husband, Adrian, is a total health fanatic. He knows more about nutrition and supplements than anyone else I know, so I often turn to him when I have questions. There’s one thing he always recommends to everyone: Udo’s Oil and fish oil.
Interestingly, Adrian only takes Udo’s Oil in the summer, and in the winter, he combines it with fish oil. Why?
It’s because Udo’s Oil is rich in Omega-3, 6, and 9 fatty acids, making it a fantastic food-based option for warm months when lighter, plant-based foods fit well into the diet.
In winter, though, fish oil offers an extra dose of EPA and DHA (two types of Omega-3s) that are crucial for managing inflammation, boosting mood, and supporting immunity—things we all need more of when it’s cold and flu season.
Let’s dive into why these fats are so important and how you can choose the best one for your lifestyle.
Why Should You Take Omega-3?
Here’s the deal: Omega-3s are one of the best things you can do for your health.
For me, they’ve boosted my energy and helped me sleep like a baby.
But if you want the full picture, here are some amazing benefits:
More energy, better performance, and stamina (goodbye, afternoon slump!)
A stronger immune system
Lower risk of heart disease (they help keep your arteries happy)
Sharper brain function—think clearer thinking, better mood, and even improved vision
Easier weight management
Balanced organs and glands for overall health
Support for healthy child development (if you’ve got little ones in your life)
Healthier digestion and less bloating
Reduced inflammation and infections
Stronger bones
Sounds pretty great, right? Now let’s talk about the different kinds of omega fatty acids and where to get them.
Omega 3, 6, and 9: What’s the Difference?
Omega-3 (The Hero): Found in fish, flaxseed, chia seeds, and walnuts, omega-3s are anti-inflammatory and essential for your heart, brain, and joints. These are the ones I recommend focusing on the most.
Omega-6 (The Overachiever): Found in vegetable oils (like sunflower and soybean oil), omega-6 is important but can cause inflammation if you overdo it. Most of us already get plenty from our diets.
Omega-9 (The Bonus Fat): Found in olive oil, avocados, and nuts, omega-9 is good for heart health. Your body can make this one on its own, but it doesn’t hurt to eat foods rich in omega-9.
What Are DHA and EPA?
DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) are two superstars in the Omega-3 family. Think of them as the “brain and heart helpers.”
DHA:
DHA is amazing for your brain, eyes, and nervous system. It helps you think clearly, boosts your mood, and even keeps your vision sharp.
You can find DHA in fatty fish like salmon, mackerel, and sardines—or in algae-based supplements if you’re plant-based.
EPA:
EPA is like a shield for your heart. It reduces inflammation, helps lower triglycerides (a type of fat in your blood), and supports a healthy mood.
Like DHA, EPA is also found in fatty fish and high-quality fish oil supplements.
Why Are Are DHA and EPA Important?
Here’s the thing: Your body can’t make DHA and EPA on its own, so you need to get them from food or supplements. They’re especially important for:
Brain health: Better focus, memory, and mood.
Heart health: Lowering the risk of heart disease.
Joint health: Reducing stiffness and inflammation.
Fish Oil vs. Cod Liver Oil vs. Vegan Omega-3
Now, let’s break down the options so you can choose the best one for your lifestyle and needs.
Fish Oil (Supplement)
Fish oil is extracted from fatty fish like salmon and mackerel. It’s packed with EPA and DHA, the two most powerful omega-3 fatty acids.
Best For: Boosting heart health, brain function, and reducing inflammation.
Important Note: Always buy high-quality fish oil to avoid heavy metal contamination.
Cod Liver Oil (Supplement)
Cod liver oil comes from—you guessed it—the liver of cod fish. It’s similar to fish oil but also contains vitamins A and D.
Best For: Those who want a vitamin boost along with their omega-3s.
Important Note: Be careful not to overdo it since too much vitamin A can be harmful.
Vegan Omega-3 (Food)
If you’re plant-based, fantastic vegan options for getting omega-3s, including algae oil, flaxseed oil, chia seeds, walnuts, and Udo’s Oil, which is a blend of organic oils.
Algae Oil: Algae is one of the best vegan sources of EPA and DHA, making it a perfect alternative to fish oil. Bonus—it’s eco-friendly and sustainable!
Udo’s Oil: A blend of organic plant oils rich in omega-3, 6, and 9. Udo’s Oil is a food, not a supplement, so you can drizzle it on salads or add it to smoothies. Just remember, never heat it!
Best For: Vegans, vegetarians, or anyone looking for a plant-based option.
Adding algae oil alongside other plant-based sources like Udo’s Oil ensures you’re getting a complete range of omega-3 benefits without compromising on DHA and EPA.
Fun Fact: Udo’s Oil is a food, not a supplement, so you can drizzle it over salads or blend it into smoothies. Just don’t heat it—high heat destroys the nutrients.
How Much Should You Take?
Here’s what I recommend:
Fish Oil or Cod Liver Oil: Most people do well with 1,000–3,000 mg per day, but check the label and talk to your doctor if you’re unsure.
Vegan Omega-3: For flaxseed or Udo’s Oil, 1–2 tablespoons a day is a great start.
One more thing—don’t take omega-3s before surgery because they can thin your blood (kind of like aspirin). Always consult your doctor if you’re taking medication.
How to Store Your Omega-3 Oils?
This is super important. Omega-3 oils can go rancid if they’re not stored properly. Keep them in the fridge, tightly sealed, and away from heat or light. And remember, never heat omega-3 oils like Udo’s Oil—high temperatures destroy all those wonderful nutrients.
Where to Buy Omega-3s
Ready to add omega-3s to your routine? Here’s where you can find high-quality options:
Health Food Stores: Great for picking up fish oil, cod liver oil, or Udo’s Oil. Look for them in the fridge section.
Amazon: Check out these highly-rated options:
Fish Oil Capsulses for Kids with DHA (Hello Healthy Brain!)
If you decide to purchase through these links, you’ll be supporting my blog at no extra cost to you—thank you so much for your kindness and support! 😊
Final Thoughts
If you’re looking to boost your energy, improve your mood, and support your heart and brain, omega-3s are a no-brainer.
Whether you choose fish oil, cod liver oil, or Udo’s Oil, you’ll be doing something amazing for your health. Start small, store it right, and enjoy the benefits of these incredible fats.
Got questions about omega-3s? Drop them in the comments—I’d love to help! 😊
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