Health, fitness and the supplement aisle. An independent South African desk.
Vitamins and minerals · Answer
Fish oil is the best-studied and cheapest source of EPA and DHA; krill oil and algae oil are alternatives rather than upgrades. Krill oil's higher absorption is disputed, and algae oil is the vegan option, usually giving 100 to 300 mg of DHA per serving. As of October 2026, budget fish oil in South Africa costs about R7 to R11 per gram of EPA plus DHA.
| Fish oil | Krill oil | Algae (algal) oil | |
|---|---|---|---|
| Omega-3 form | EPA and DHA, usually triglycerides or ethyl esters | EPA and DHA bound mainly in phospholipids | Mostly DHA, sometimes with EPA, as triglycerides |
| Typical amount | A 1 000 mg capsule gives about 180 mg EPA and 120 mg DHA | Varies by product | About 100 to 300 mg DHA per serving |
| Evidence base | Largest | Smaller | Smaller; one small study found DHA absorption similar to cooked salmon |
| Vegan | No | No | Yes |
| South African price (October 2026) | R7.22 to R10.55 per gram EPA plus DHA for budget products | Not in our price sample | Not in our price sample |
The NIH notes that studies disagree on whether krill oil is better absorbed than fish oil. Triglyceride and free-fatty-acid fish oils are absorbed somewhat better than ethyl esters, but all of them raise blood EPA and DHA.
From Faithful to Nature and Dis-Chem Living Fit, October 2026:
We did not find krill or algae oil listings with stated EPA and DHA amounts in the sources we checked, so we do not quote a price for them. If you buy either, work out the cost per gram of EPA plus DHA yourself from the label.
Do not rely on plant ALA (flax, chia) as a replacement; the body converts only a small share to EPA and DHA.
According to the NIH, methylmercury has not been found in omega-3 supplements because processing removes it. The more common quality issue is oxidation. Keep capsules cool and sealed, and discard any that smell sharply rancid. We did not find verified IFOS-type testing for these brands.
People on warfarin or other anticoagulants, with a fish or shellfish allergy, or facing surgery; high doses can prolong bleeding time. Intakes up to about 5 g a day of EPA plus DHA are regarded as safe by EFSA, but there is no reason for most people to approach that. For dose guidance, see how much omega-3 you should take and the best omega-3 comparison. Evidence for omega-3 overall is moderate, and the AIS places fish oil in Group B.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biolife Fish Oil 1000 mg 90 softgels | 90 softgels | R195 (Faithful to Nature, 2026-10) | 45 | R4.33 | not stated |
| Now Foods Ultra Omega 3 90 softgels | 90 softgels | R516.75-R689 (special vs regular) (Faithful to Nature, 2026-10) | 90 | R5.74 | not stated |
| Dis-Chem Gold Omega 3 Supreme 60 softgels | 60 softgels | R290 (Dis-Chem Living Fit, 2026-10) | 30 | R9.67 | not stated |
| Dis-Chem Gold Omega 3 Salmon Oil+ 1000 mg 90 softgels | 90 softgels | R190 (Dis-Chem Living Fit, 2026-10) | 36 | R5.28 | not stated |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.