Why and what is fish oil good for?

Fish oil is one of the most popular dietary supplements—and for good reason. The omega-3 fatty acids EPA and DHA found in fish oil are involved in various essential body functions. But did you know that your body only produces these fatty acids in very small amounts? That’s why it’s important to get enough omega-3 through your daily diet, and if needed, with the help of a high-quality fish oil supplement.

Curious why fish oil is a smart choice? Discover what fish oil is, the 4 key benefits of omega-3, and how to easily make it part of your daily routine!

What is fish oil?

Fish oil is a natural source of omega-3 fatty acids, mainly found in fatty fish like salmon, mackerel, and herring. The Dutch Nutrition Centre recommends eating oily fish once a week. If you don’t meet this recommendation, you might consider a fish oil supplement to boost your omega-3 intake.

The two most important omega-3 fatty acids in fish oil are:

• DHA (docosahexaenoic acid): an essential building block of the brain that helps maintain normal brain function.*
• EPA (eicosapentaenoic acid): a daily intake of 250 mg EPA and DHA supports heart health.

The 4 key benefits of Omega-3 and fish oil

Omega-3 fatty acids like EPA and DHA play a role in many bodily functions. Since your body only produces them in limited amounts, it's important to get enough through your diet—or by supplementing with fish oil, a rich source of omega-3.

Wondering what omega-3 and fish oil can do for you? Here are 4 key benefits and why they could be a valuable addition to your daily routine.

1. Supports your heart

Your heart works around the clock to supply your body with oxygen and nutrients. EPA and DHA help maintain normal heart function, provided you consume at least 250 mg per day. If you don’t eat oily fish regularly, fish oil supplements are a convenient and reliable source of omega-3.

• Supports the maintenance of normal heart function
• Great for those who eat little to no oily fish
• Easy to include in your daily routine

Golden Naturals Fish Oil contains carefully purified EPA and DHA to optimally support your heart!

2. DHA supports your brain

Whether you're studying, working, or playing a board game with friends, your brain plays a vital role in everyday life. DHA is a key structural component of the brain and helps maintain normal brain function. This beneficial effect is achieved with a daily intake of 250 mg DHA.

• Helps maintain normal brain function
• An important structural component of the brain

Golden Naturals Fish Oil offers a wide range of omega-3 supplements to support brain health!

3. Maintains normal blood pressure

EPA and DHA help maintain normal blood pressure when taken at a daily dose of 3 grams combined. The total supplemental intake of EPA and DHA should not exceed 5 grams per day.

• Supports normal blood pressure
• Great for anyone needing extra support
• Easy to add to your daily diet

4. Helps keep your vision sharp

Did you know omega-3 fatty acids also play a role in eye health? DHA contributes to the maintenance of normal vision, provided you consume at least 250 mg of DHA daily. It supports the health of your eyes and plays a role in the function of the retina.

• Supports normal vision
• Plays a role in healthy retina function
• Simple addition to your daily routine

Golden Naturals Fish Oil delivers high-quality DHA to help keep your eyes sharp!

*This beneficial effect is achieved with a daily intake of 250 mg DHA.

How much omega-3 per day?

To support your health optimally, it's important to get enough omega-3 daily. The Dutch Health Council recommends that adults consume 200 milligrams of omega-3 from fish (EPA and DHA) each day. This can be achieved by eating one serving of oily fish per week, such as salmon or mackerel.

If you eat little to no fish, a fish oil supplement can be an easy and effective way to get extra omega-3 in addition to your daily meals. Golden Naturals Fish Oil contains a carefully balanced amount of EPA and DHA, making it a simple way to support your diet.

Which foods contain omega-3?

Omega-3 fatty acids are found in different types of food, depending on the type:

• Alpha-linolenic acid (ALA) – Found in plant-based foods like avocados, nuts, canola oil, and seeds (chia seeds and flaxseeds).
• Docosahexaenoic acid (DHA) – Mainly found in animal sources like shellfish and oily fish (mackerel, salmon, herring, sardines, trout), but also in algae.
• Eicosapentaenoic acid (EPA) – Present in animal sources like shellfish and oily fish. EPA is also found in algae and smaller amounts in seaweed.

Because your body can’t make enough omega-3 on its own, it’s essential to get it through your diet or supplements. For a convenient daily boost, try an omega-3 fish oil supplement. Explore our fish oil and vegan omega-3 range here.

Fish oil during pregnancy

Many women want to pay extra attention to their omega-3 intake during pregnancy. Taking 200 mg of DHA in addition to the recommended 250 mg of DHA and EPA helps support normal brain development in the fetus and breastfed infants. This makes omega-3 a valuable addition to a healthy pregnancy diet.

Choosing the right fish oil supplement during pregnancy is personal and may vary. That’s why it’s always best to consult your doctor or pharmacist before taking any supplements. Golden Naturals offers a variety of fish oil products that are carefully purified and free from harmful substances, so you can supplement your omega-3 intake with peace of mind.

For safe use during pregnancy and breastfeeding, always seek advice from a healthcare professional.

Fish oil for children

Omega-3 is also an essential nutrient for children. DHA supports normal brain development and vision*. Golden Naturals has developed Omega-3 Fish Oil Kids—a supplement that combines DHA and EPA in a child-friendly dosage.

These capsules are designed for children aged 3 and up and contain a balanced mix of omega-3 fatty acids and vitamin D. This supports not only brain function* but also contributes to the development of strong bones thanks to the added vitamin D. A simple and tasty way to give your child a daily omega-3 boost!

Vegan omega-3: a plant-based alternative

Not everyone eats oily fish like salmon, mackerel, or herring every week. Since your body produces only small amounts of EPA and DHA, fish oil supplements offer a simple and effective way to boost your intake alongside your daily meals.

For those who don’t eat fish or have an allergy, Golden Naturals also offers a plant-based alternative made from algae: Golden Naturals Omega-3 Algae Oil. It contains both EPA and DHA and is suitable for vegetarians and vegans.

• Ideal for vegetarians and vegans
• Convenient addition to your diet
• Available in both fish oil and algae-based versions

Which fish oil is right for you?

At Golden Naturals, we offer a wide range of fish oil products to suit different needs:

• Fish Oil Gold 50% EPA & 25% DHA: Highest EPA and DHA concentration to support heart** and brain health*.
• Fish Oil 33% EPA & 22% DHA: Balanced omega-3 formula, ideal for daily use.
• Fish Oil 18% EPA & 12% DHA: Mild formula, perfect for beginners or anyone wanting a gentle omega-3 supplement.
• Fish Oil 1400 TG + Vitamin D3 (25 mcg): Combines fish oil with vitamin D3 to support bones and the immune system.
• Omega-3 Fish Oil Kids: Specially designed for children, with DHA as a brain-building nutrient.
• Omega-3 Algae Oil: Plant-based alternative, rich in DHA, ideal for vegetarians and vegans.

With so many options, it’s not always easy to choose the one that suits you best. Our Omega-3/Fish Oil Product Selector is here to help. Try it now.

Why choose Golden Naturals Omega-3 Fish Oil?

• High-quality, purified fish oil free from harmful substances
• Formulated specifically for both adults and children
• Sustainable, vegan-friendly algae oil options available
• Easy-to-swallow capsules and chewable formats for kids

Fish oil: a smart choice for your health

Whether you're looking to support your heart**, brain, or vision*, omega-3 fatty acids from fish oil offer numerous benefits. Because your body can only produce EPA and DHA in small amounts, it’s important to get them through your diet—and if needed, through supplements.

Want to give your health a natural boost? Discover the full range of Golden Naturals Fish Oil products, because you deserve to be golden!

*This beneficial effect is achieved with a daily intake of 250 mg DHA.
**This beneficial effect is achieved with a daily intake of 250 mg EPA and DHA.