You’ve probably heard that you should take omega-3s. Your hairdresser may have mentioned it; your mother has definitely mentioned it; and the internet won’t stop talking about it. But when you find yourself in the supplement aisle, staring at a wall of omega-3 capsules, the real question isn’t *if* you should take one, but *which* one to choose.
Because, frankly, not all omega-3 supplements are created equal. And neither are your health needs. It’s time to get more specific.
The omega-3 gap in Australia
Omega-3 fatty acids are essential fats—meaning the body can’t make them on its own. They must be obtained through diet or supplements, and they play a key role in supporting heart and brain function, as well as eye and joint health [1].
The problem is that most of us don’t get enough. The current average daily intake of omega-3s for adults is just 126 mg from food sources—a figure that falls short of the suggested dietary target of 430 mg for women and 610 mg for men [2]. For those who decide to turn to a supplement, the next question is just as important: which one should you choose?
Only one in five Australian adults meets the recommended intake of long-chain omega-3s; this represents a huge gap between what we know and what we actually do.
The evolution of omega-3
For a long time, a typical omega-3 capsule was, simply put, a typical omega-3 capsule. You bought it, took it every day, and thought you were meeting your needs. However, that has changed. As our understanding of fatty acids has deepened, so has the way supplements are formulated.
What are the shifts driving this change?
The first is concentration. Not all omega-3 supplements provide the same amount of EPA and DHA per capsule. Some contain only 300 mg of combined EPA and DHA per dose, while others offer higher amounts [3]. This means that the number of capsules you need to take to achieve the same daily intake may vary depending on the product you choose.
The second factor is source. Traditional fish oil has been the default choice for decades; however, plant-based omega-3s derived from algal oil now constitute a viable alternative, offering a highly concentrated form of DHA without relying on fish. For those who prefer a plant-based source, omega-3 supplementation is no longer synonymous with fish oil. Vegans and vegetarians—this option is for you!
The third option involves formula combinations. Rather than just offering omega-3, newer supplements combine it with complementary nutrients that support specific aspects of health. Think of it like the difference between a multivitamin and a personalised supplementation plan: both have their uses, but the latter is more specific.
All of this shows that the “best” omega-3 for one person may not be the best for another.
When your eyes are doing more than they used to
Screen time is one of those things that is slowly taking its toll on all of us. Between phones, laptops, tablets, and televisions, many seniors are noticing an increase in dry, tired, and sore eyes—symptoms they didn’t experience five or ten years ago.
Omega-3s have long been associated with eye health, but newer formulations are taking this even further. Plant-based omega-3s—derived from algae oil—are now combined with specific eye-health nutrients—like lutein, zeaxanthin, bilberry, and vitamin D—to create formulas specifically designed for eye care[4]. Blackmores Omega+ Vision is one example: it’s been formulated to help maintain macular and retinal health[4], support healthy eye function, and relieve dry eyes.
The brain health conversation is getting louder.
Cognitive health used to be a concern that people associated primarily with ageing. However, it is increasingly a topic occupying the minds of younger Australians—driven by challenging careers, academic pressures, and the mental burdens of modern life. Concentration, memory, and mental toughness are not just luxuries; for many people, they make the difference between a productive day and one that feels harder than it should.
Omega-3 (especially DHA) is often associated with brain health[5], but newer formulations are combining it with ingredients traditionally used for cognitive support. Blackmores Omega+ Mental Focus combines plant-based omega-3 fatty acids with Bacopa (traditionally used in Ayurvedic medicine to improve memory and recall*), L-theanine, and Siberian ginseng in a multi-ingredient blend designed to support mental alertness, concentration, and vitality.
Great for: People who walk into a room and forget why they went there (again).
Strength still matters
While specialised formulas are on the rise, a large group of Australians still prefers the simplest possible approach: a single, high-potency capsule that addresses a variety of needs.
For these individuals, the key factor to look for is concentration. A higher-potency formula means taking fewer capsules to get the same benefit, which partly explains why high-concentration omega-3 supplements have become the fastest-growing segment in this category^. Blackmores Omega Triple delivers three times more omega-3 than a standard Blackmores Fish Oil 1000. It can help reduce symptoms of mild arthritis, relieve mild joint inflammation, support skin health, and help maintain healthy blood lipid levels.
Great for: Those with busy schedules who need time to be of the essence.
For those looking to go a step further, Blackmores Omega Platinum offers 10 benefits in one “Platinum” capsule. These benefits include supporting heart, brain, and eye health; maintaining vitality; reducing free-radical buildup; reducing inflammation; supporting blood vessel and cardiovascular health; maintaining immune system health; and supporting cognitive function.
Great for: When your supplement routine requires fewer steps, because your mind already has enough to deal with.
And because capsule size can be a real barrier for some people—the “pill fatigue” is real—Blackmores Omega Platinum Mini offers nearly the same comprehensive support in a capsule that’s 25% smaller**. Sometimes, the difference between continuing to take a supplement and letting it gather dust on the shelf comes down to something as practical as how easy it is to swallow.
Best for: People who find “big pills” their biggest annoyance.
Your omega-3, your way
Gone are the days of grabbing the first omega-3 supplement you see on the shelf and hoping it works. With more targeted formulations available than ever before, you can choose the omega-3 that best suits your body’s needs—and feel confident that you’re getting the right support.