Nordic Naturals Omega Woman

Omega-3 (EPA and DHA)· evidence: Moderate

EPA and DHA are long-chain omega-3 fats found mainly in oily fish such as salmon, mackerel and sardines, and in algae. The NHS advises eating two portions of fish a week, one of them oily. People who eat no oily fish get very little EPA and DHA from their diet.

What counts on a label is the EPA plus DHA per daily dose, not the total amount of fish oil: a 1,000 mg fish oil capsule often contains only 300 mg of EPA and DHA. Authorised claims for heart, brain and vision need at least 250 mg a day, and many cheaper products fall short of that.

Large reviews have found that omega-3 supplements make little or no difference to heart attacks, strokes or deaths in the general population. They are a reasonable option for people who do not eat oily fish, and DHA intake matters in pregnancy and breastfeeding.

Typical dose: 250 to 500 mg of EPA plus DHA a day for general use; an extra 200 mg of DHA a day in pregnancy and breastfeeding. Check the EPA and DHA figures, not the fish oil total.

Safety: EFSA considers up to 5 g a day of EPA and DHA combined safe for adults. Avoid if you are allergic to fish (or shellfish, for krill oil). Talk to your GP or pharmacist if you take anticoagulants such as warfarin or antiplatelet medicines, or before surgery. Cod liver oil also contains vitamin A, so avoid it in pregnancy. Mild burps and fishy aftertaste are common.

Research we looked at:
Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev 2020;3:CD003177.
EFSA NDA Panel. Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA Journal 2012;10(7):2815.
EFSA NDA Panel. Scientific Opinion on the substantiation of health claims related to EPA, DHA, DPA and maintenance of normal cardiac function. EFSA Journal 2010;8(10):1796.
NHS. Fish and shellfish. nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition

Evening primrose oil (GLA)· evidence: Insufficient

Evening primrose oil is pressed from the seeds of the evening primrose plant. It contains gamma-linolenic acid (GLA), an omega-6 fat, usually around 8 to 10% of the oil.

It has been studied for skin conditions, breast pain and hormonal symptoms. Good-quality reviews have generally found it no better than a placebo, and the NHS no longer prescribes it. Studies have looked at it for many other uses, but the evidence is weak or inconsistent.

There are no authorised health claims for evening primrose oil or GLA. Most people get plenty of omega-6 fats from food already.

Typical dose: Products usually give 500 to 3,000 mg of oil a day, supplying roughly 40 to 300 mg of GLA.

Safety: Usually well tolerated; can cause mild stomach upset and headache. Speak to your GP or pharmacist if you take anticoagulants or antiplatelet medicines, have epilepsy or take medicines for it or phenothiazines, are having surgery, or are pregnant.

Research we looked at:
Bamford JTM, Ray S, Musekiwa A, et al. Oral evening primrose oil and borage oil for eczema. Cochrane Database Syst Rev 2013;(4):CD004416.
National Center for Complementary and Integrative Health. Evening primrose oil. nccih.nih.gov/health/evening-primrose-oil

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.