How to read an omega-3 label

The omega-3 supplement aisle is noisy. The fundamentals are simpler than the marketing makes them sound.

First: form matters. Triglyceride-form (TG) fish oil absorbs better than ethyl ester (EE) and is closer to what's found in whole fish.

Second: third-party testing. IFOS (International Fish Oil Standards) certifies purity, oxidation and freshness. Look for it on the label.

Third: dose. Many studies use 1–2 g of combined EPA+DHA daily. Cardiovascular and cognitive endpoints typically favour higher EPA.