What is the difference between omega 3 in the form of triglycerides and phospholipids?Updated 10 months ago

Omega 3 fatty acids can occur in two main forms – triglyceride and phospholipid.

What are the forms of omega 3 fatty acids and how do they differ?

Structure:

• Triglycerides: They consist of three fatty acids bound to glycerol. This form is commonly found in fish oil. In this form, fats are stored and used in the body.

• Phospholipids: They contain two fatty acids that are bound to a glycerol molecule with a phosphate group. This form is naturally present in cell membranes and is typical of krill oil.

Absorption and bioavailability:

• Triglycerides: Omega 3 in the form of triglycerides are less soluble in water, which can lead to lower absorption in some people with impaired digestion. This form must first be broken down into individual fatty acids for use in the body. 

• Phospholipids: Due to their structure, Omega 3 in the form of phospholipids dissolves better in water and penetrates cell membranes more easily. This ensures higher bioavailability and better absorption of omega 3 fatty acids.

Integration into cell membranes:

• Triglycerides: For absorption, the body must first convert triglycerides into a form that cells can use to build cell membranes.

• Phospholipids: Found in the correct form for direct integration into cells, thus supporting their flexibility and functionality.

Tolerance and "fishy" aftertaste:

• Triglycerides: Oil in the form of triglycerides from fish can cause unpleasant side effects such as reflux or a returning fishy aftertaste in individuals with more sensitive digestion. If you experience these unpleasant symptoms after supplementation, we recommend trying omega 3 oil from algae, which has a milder taste and does not have a fishy aftertaste, or omega 3 oil from krill.

• Phospholipids: Omega 3 oil in the form of krill phospholipids is better tolerated and less often causes these side effects such as reflux.

Due to the differences in individual forms and their effects on the organism or tolerability, the selection of a suitable form of supplement with omega 3 should take place on the basis of the individual needs and health status of the individual.

Phospholipids from krill are easily absorbed, which makes them an ideal choice for people with specific needs, for example, for athletes or for people over 60 years old with reduced digestive capacity or for people with gastrointestinal diseases.

On the other hand, the advantage of the triglyceride form of omega 3 fatty acids is the higher representation of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in one dose.