Omega-3: EPA, DHA, and ALA – The Complete Guide

Not all omega-3s are created equal. Source, form, freshness, and the ratio of EPA to DHA determine quality and suitability for different life stages. This Cellavent guide explains the differences between EPA, DHA, and ALA, which EU health claims exist, how fish oil compares to algae oil, and which Cellavent product is suitable for which application.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids whose first double bond is located at the third carbon atom from the methyl end of the chain – hence the name. The human body cannot produce omega-3 from other building blocks; they must be obtained through diet. They are therefore considered essential fatty acids.

Three representatives are particularly nutritionally relevant: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They differ in chain length, occurrence, and the function they perform in metabolism.

EPA, DHA, and ALA – The Three Most Important Representatives

ALA (Alpha-linolenic acid)

ALA is the plant-based form, found in flaxseed, flaxseed oil, walnuts, chia, and hemp. It is a precursor – the body can produce EPA and DHA from ALA to a limited extent. However, the conversion rate is low: studies often indicate a conversion to EPA of a few percent and to DHA in the single-digit percentage range. Those who rely exclusively on ALA sources usually do not reliably meet their EPA and DHA requirements.

EPA (Eicosapentaenoic acid)

EPA has 20 carbon atoms and is – along with DHA – what is nutritionally understood as "omega-3 from fish or algae." EPA is a precursor to various endogenous signaling molecules (eicosanoids).

DHA (Docosahexaenoic acid)

DHA has 22 carbon atoms and is a component of cell membranes, particularly in the brain and retina. DHA is the form specifically mentioned in many approved EU health claims (see next section).

Approved EU Health Claims for Omega-3

Unlike some other plant substances, there are approved health claims for EPA and DHA under Regulation (EC) 1924/2006. These are recorded in the EU Health Claims Register. Cellavent uses these claims only when the defined daily dose is reached:

• DHA contributes to the maintenance of normal brain function – from 250 mg DHA/day
• DHA contributes to the maintenance of normal vision – from 250 mg DHA/day
• EPA and DHA contribute to the normal function of the heart – from 250 mg EPA + DHA combined/day
• Maternal intake of DHA contributes to the normal development of the brain and eyes of the foetus and breastfed infants – from 200 mg DHA in addition to the recommended omega-3 intake during pregnancy and breastfeeding
• ALA contributes to the maintenance of normal blood cholesterol levels – from 2 g ALA/day

Important: Statements regarding the alleviation, healing, or treatment of diseases are not permitted in EU advertising for food supplements – even if individual studies discuss such effects. Cellavent refrains from such statements and limits itself to the approved wording.

Fish Oil or Algae Oil?

EPA and DHA naturally form in microalgae. Fish and crustaceans consume these algae through the food chain and accumulate EPA and DHA in their tissues. Both fish oil and algae oil are valid sources – the choice depends on personal preferences.

Fish Oil

• Classic, longest-researched source
• Provides EPA and DHA in the ratio typical for the respective fish species
• Purity depends on species, fishing area, and processing
• Not suitable for vegan diets

Algae Oil

• Directly extracted from microalgae (e.g., Schizochytrium sp.)
• Vegan and independent of wild catch or aquaculture
• Usually provides DHA-dominant; EPA content depends on the algal strain
• Lower burden of environmental contaminants because no accumulation occurs through the food chain

The Cellavent range covers both sources: Classic fish oil products (e.g., WHITE OMEGA PLUS) and algae oil variants for adults and children (e.g., WHITE OMEGA Kids Algae Oil and Omega-3 Algae Oil Children's Drops).

Triglyceride vs. Ethyl Ester Form

Omega-3 oils are offered in two main chemical forms:

• Triglyceride form (TG/rTG): Three fatty acids are bound to a glycerol backbone – the natural form in which omega-3 occurs in fish and algae.
• Ethyl ester form (EE): The fatty acids are present as esters. This form often arises during the concentration step in production.

Pharmacokinetic studies suggest that the triglyceride form is absorbed slightly better than the ethyl ester form. Premium manufacturers therefore often use re-esterified triglycerides (rTG), where the oil is first concentrated and then converted back into the triglyceride form. Cellavent's WHITE OMEGA range is predominantly designed in triglyceride form.

Purity, Freshness, and TOTOX Value

Polyunsaturated fatty acids are susceptible to oxidation. As soon as fat and algae oils are exposed to oxygen, light, and heat, oxidative degradation processes begin, causing the oil to become rancid. The most important industrial measure for this is the TOTOX value (Total Oxidation Value). It combines the peroxide value and the anisidine value into a single indicator. The GOED Voluntary Monograph recommends a TOTOX < 26 for omega-3 concentrates.

Besides freshness, three aspects of purity are relevant:

• Heavy metals (mercury, cadmium, lead) – these accumulate primarily in larger predatory fish through the food chain.
• Persistent organic pollutants (PCBs, dioxins) – also from the aquatic ecosystem.
• Microplastics & solvent residues – product-specific, depending on the processing method.

Cellavent's WHITE OMEGA production uses a multi-stage purification and patented TRIPLEX® packaging technology that reduces oxygen and light contact. Each batch is documented for purity and freshness.

The Cellavent Omega-3 Range in Comparison

Cellavent (with brand WHITE OMEGA for adults and kindgesund for children) offers seven omega-3 products with different profiles.

Exact daily doses, consumption recommendations, and complete ingredient lists can be found on the respective product page.

Omega-3 in Pregnancy & Breastfeeding

During pregnancy and breastfeeding, the DHA requirement is increased. Maternal DHA intake is specifically addressed in the EU Health Claim Regulation: an additional intake of 200 mg DHA per day (above the general omega-3 recommendation) contributes to the normal development of the brain and eyes of the fetus and breastfed infant.

WHITE OMEGA Mama is tailored to this recommendation and provides 293 mg DHA and 173 mg EPA per daily dose in a small 8mm mini softgel capsule without fish taste. Intake should be discussed with the midwife or gynecologist, especially if other supplements are being taken.

Omega-3 for Children

For children, Cellavent offers four age-appropriate variants:

Which variant is suitable? Rule of thumb: For families following a vegan diet or explicitly excluding fish taste, the algae oil drops or algae oil capsules are suitable. Those looking for vitamin D supplementation in winter can combine with the D3+K2 variant. Those focusing on the cold season can supplement with the Immune variant (Vitamin C, D3, Zinc, Selenium).

Application & Dosage

The consumption recommendation is stated on each product packaging. In general:

• Consistency over quantity: Daily intake over several weeks to months is more relevant than short-term high dosing.
• Time of day: Omega-3 is fat-soluble. Taking it with a meal containing fat supports absorption. Drops can be consumed directly or added to cold or lukewarm food – do not heat strongly.
• Storage: Cool, dry, protected from light. Store opened drop bottles in the refrigerator.

Which Cellavent Omega-3 product is right for me?

Frequently Asked Questions (FAQ)

Sources & Further Research

1. European Commission – EU Register of nutrition and health claims made on foods. ec.europa.eu
2. EFSA Panel on Dietetic Products, Nutrition and Allergies – Scientific Opinions on DHA & EPA. efsa.europa.eu
3. German Nutrition Society (DGE) – Reference Values for Fatty Acids. dge.de
4. GOED Voluntary Monograph on Omega-3 Purity & Freshness. goedomega3.com
5. PubMed – Research database on "omega-3". pubmed.ncbi.nlm.nih.gov

In-depth articles on cellavent.de

• Omega-3 for Children – Dosage by Age Group
• Omega-3 from Flaxseed Oil vs. Capsules
• 4 Ways to Meet Your Omega-3 Needs as a Vegan
• Omega-3 in Pregnancy – Dosage per Phase
• Omega-3 Sources for Children in Comparison

Status: May 2026 · Responsible: Cellavent Healthcare GmbH, Monheim am Rhein.