The majority of omega-3 supplements available today have been formulated for cardiovascular diseases rather than for use in promoting emotional well-being.

For uses linked to stress, anxiety and depression, studies suggest that it is necessary to take a dose of 1000 mg to 2000 mg (1 to 2 grams) per day of the essential fatty acid EPA. Fish oil contains other omega-3 fatty acids which are perhaps not so useful in the field of emotional health.

• Concentration : The more concentrated the product is in omega-3 fatty acids, the less you will consume possibly useless calories and the fewer capsules you will have to take per day.
   
• Capsule size : The smaller the capsules (500 mg of oil instead of 1,000mg), the easier they are to swallow.
   
• The EPA/DHA ratio : The higher it is, the more significant the effects on mood seem to be.
   
• Price : I’ve chosen to indicate the approximate price of each product for a daily dose of at least 1000 mg of EPA.
   
• Ease of access : certain products are available on the Internet. Others can be found in your local pharmacy or in a specialized nutritional supplements store near you.

Whatever the product, it is necessary to take 1 to 2 grams per day of EPA (with or without DHA), in one or two doses, with the beginning of a meal to avoid an unpleasant aftertaste.

The most accessible vegetarian preparations are based on flaxseed. The studies in this field are less precise. It would seem necessary to take about two to three tablespoons of flaxseed oil per day on average, or four to six tablepoons of whole flaxseed (which can first be ground in a coffee grinder to maximize the release into the organism of the omega-3 fatty acids that they contain).

Flaxseed oil can be toxic if it has become rancid or has been exposed to light. You must be careful to buy only recently pressed oils which have been preserved in containers protected from light. It is then preferable to keep it in the refrigerator.

Omega-3 fatty acids are highly unsaturated and they can easily become oxydized in the body. To protect the body from excess oxydation when taking omega-3 supplements, it is important to have a well-balanced diet with enough fruits, salads and vegetables, which contain many natural anti-oxydants. It is also possible to take vitamins and supplements with a strong anti-oxydant effect, such as vitamin C (up to 1,000 mg per day), vitamin E (about 400 IU per day), and selenium (about 200 micrograms per day).