Choosing The Best Fish Oil
Searching For The Best Fish Oil
If you have searched the internet for information about fish oil supplements and omega-3, you might well have ended up even more confused. If so, I know how you feel because I’ve been there.
How do you know if the product you are buying is going to be effective and safe? There is not much room for information on product labels and what there is can be confusing.
The websites were you can buy them usually offer less information than the product label. Even these companies own websites are not very useful.
The California lawsuit was brought due to them not disclosing the levels of contamination in their products. This is not to say that the levels were dangerous. Just that they didn’t provide the information.
What to Look for in Fish Oil Supplements – The Essential Checklist
- How much DHA is in the recommended daily dose
- Is it in a natural state so that it is easily absorbed
- Is the fish sourced from the cleanest oceans
- Is it processed locally to ensure freshness
- Is it filtered to remove any remaining impurities
- Are the products and processes independently checked
You can skip the technical stuff below if you want to. Just read my review of the supplement that was recommended to me and became a part of my daily routine. It satisfies all of these criteria.
Fish Oil and Essential fatty acids
Essential fatty acids are, well, essential to the functioning of the human body. Unlike some vitamins, the body is not able to manufacture them so they must be present in our diet. They come in several forms and can be obtained from a variety of foodstuffs.
Two types of essential fatty acid are omega-3 and omega-6. Although there is no official recommendation for omega-3, it is generally thought that omega-3 and 6 should be balanced in our diet. The typical American diet is estimated to contain between 10 and 20 times more omega-6 than omega-3.
This is regarded by some as a potential dietary disaster waiting to happen. The general advice is that we should consume more omega-3 and less omega-6.
Before looking at sources of omega-3, we need to know something about the different types of omega-3 or polyunsaturated fats.
The 3 main types are:
ALA – alpha linolenic acid
EPA – eicosapentaenoic acid
DHA – docosahexaenoic acid
These are not created equal. The main benefits from omega-3 come from EPA and particularly DHA. We need to understand this when it comes to looking at food and supplement labels. The headline amount of omega-3 is not as important as the amount of these elements.
ALA comes from plant sources such as flaxseeds, soybeans, pumpkin seeds and walnuts. EPA and DHA are found in many types of oily fish and also krill, which are a type of shrimp.
The brain is largely composed of these fatty acids, mainly DHA and to a lesser extent EPA. These are essential for the nervous system and for growth and development. DHA and EPA are thought to provide most of the health benefits of omega-3 although the role of EPA is less well understood.
The body can synthesize DHA from the other types but it is an inefficient process. It is better to consume DHA directly in order to receive the benefits from it. If you are not able to eat fish or its products, the best alternative is algae.
Fish do not produce DHA either. They obtain it from the algae that they eat. If you can’t eat the fish, try health food shops for a supplement made from this algae. It is a better omega-3 source than the heavily promoted flaxseed oil.
Contaminated Oceans – Contaminated Fish
You will have heard the reports of fish containing high levels of heavy metals like mercury and lead, PCBs and other harmful substances. The fish absorb these from polluted waters and they build up in their bodies over time.
The same thing happens to us when we eat the fish, with potentially dire consequences. Of course, contaminated fish could lead to contaminated fish oil!
An environmental group in California had several leading brands tested and found them to contain varying levels of contaminants. Under California law, this should be disclosed on the product labeling.
You need to know that you are getting a high quality fish oil supplement from a trusted supplier. The best type of fish, sourced from the most pristine oceans to minimize contamination risk. Processing close to the fishing grounds to ensure freshness.
Molecular distillation to guarantee purity. Concentration to ensure enough DHA and EPA per recommended dose. The right blend of fish to provide the most powerful anti inflammatory qualities. Testing by independent laboratories to maintain standards. Full disclosure of these results for peace of mind.
The problem is finding a supplement you can trust. Product labels don’t have much room for information and websites often don’t provide it. I was fortunate enough to get a personal recommendation for a fish oil supplement that matches all the criteria you should look for and is now a part of my daily routine.
Read about my recommended fish oil supplement