Key takeaways
- Most UK diets already supply plenty of omega-6 and omega-9.
- The gap for most people is omega-3 EPA and DHA, from oily fish.
- Judge any capsule by one number: EPA + DHA per day. The heart claim needs 250mg.
- For halal, the oil is rarely the issue. The capsule usually is.
In this guide
Fish oil, krill oil, algae oil and "Omega 3-6-9" sit side by side on every supplement shelf. They sound similar, but they do different jobs.
Here is how to work out which one actually fits you.
Omega-3, 6 and 9 explained
| Fat | Essential? | Main UK food sources |
|---|---|---|
| Omega-3 (EPA, DHA, ALA) | Yes. The body makes only small amounts of EPA and DHA | Salmon, mackerel, sardines; ALA from flaxseed and walnuts |
| Omega-6 | Yes, but easy to get | Sunflower, corn and soya oils, nuts, seeds |
| Omega-9 | No, the body makes it | Olive oil, rapeseed oil, avocado |
The NHS recommends two portions of fish a week, one of them oily (NHS: fish and shellfish). Many UK households, including many South Asian families, eat oily fish far less often.
So why do 3-6-9 blends exist?
A 3-6-9 capsule mixes fish oil with plant oils such as flaxseed and sunflower. Some people simply prefer a rounded oil, or find it gentler than a concentrated fish oil.
The trade-off: the plant oils take up space, so each capsule usually holds less EPA and DHA than a straight fish oil of the same size.
The number that matters: EPA + DHA
Authorised claim: EPA and DHA contribute to the normal function of the heart, at 250mg EPA + DHA per day. DHA also contributes to normal brain function and vision at 250mg DHA a day.
Ignore the big "1000mg" on the front. That is total oil. Turn the tub around, add EPA and DHA together, and multiply by the capsules you will actually take. Our omega-3 label guide shows how.
Which should you choose?
| If you... | Choose |
|---|---|
| Rarely eat oily fish and want the most EPA + DHA per capsule | Straight omega-3 (fish or krill) |
| Want a gentle, balanced daily oil | 3-6-9 blend, enough capsules to reach 250mg EPA + DHA |
| Are vegan or vegetarian | Algae oil |
If you need halal, check the capsule: many omega products use gelatine. We compare sources in halal omega-3 compared.
A halal approved omega 3-6-9
Halal approved · Contains fish
OmegaBalance Omega 3-6-9
- Fish oil, organic flaxseed and sunflower oil: 250mg omega-3, 225mg omega-6, 150mg omega-9
- 3 capsules = 285mg EPA + DHA, meeting the heart claim
- Vitamin E 56% NRV for protection of cells from oxidative stress
HALAL10 10% off your first order
Shop OmegaBalance →OmegaBalance uses a gelatin capsule and contains fish, so it is not suitable for vegetarians or vegans.
Questions people ask
Is omega 3-6-9 better than omega-3?
Not automatically. Most UK diets already provide omega-6 and 9, so the deciding factor is how much EPA and DHA you get per day.
Can too much omega-6 be a problem?
The amount in a capsule is small compared with cooking oils. Most people benefit more from eating more omega-3 than from avoiding omega-6.
How many omega 3-6-9 capsules should I take?
Enough to reach 250mg EPA + DHA a day if that is your goal. For OmegaBalance, that is three.
Is OmegaBalance halal?
Yes, halal approved. It contains fish and a gelatin capsule, so it is not vegetarian or vegan.
Can I take omega 3-6-9 with blood thinners?
Fish oils can affect blood clotting. If you take anticoagulant or antiplatelet medicine, speak to your GP or pharmacist first.
Sources: NHS: fish and shellfish · GB nutrition and health claims register
General information, not medical advice. Food supplements should not replace a varied diet and healthy lifestyle. Speak to your GP if you are pregnant or breastfeeding, have a medical condition or take medication.
