It is known that eating whole food that are rich in omega 3s, like fatty fish is the best way to get enough omega 3s, but this is not possible for all of us.
As omega 3 acids are very important for our health, you must consider taking omega 3s supplements.
There many available omega 3s supplements but not all of them have the same benefits, so this article discuss omega 3s forms and how to buy best omega 3s to gain the best benefits.
Forms of Omega-3s
Natural fish oil comes from the tissues of oily fishes and it is the nearest form you can get to the real fish. According fish species, the omega 3s including DHA and EPA ranges from 18–31%. It also contains vitamin A and D, and you can take it as capsules or liquid.
Processed fish oil comes from purification and/concentration of natural fish oil, so some oils may contain up to 50–90% pure EPA and/or DHA but your body does not absorb these oils as natural fish oil so chemists convert it again to synthetic triglycerides to enhance absorption and decrease rancidity liability.
Krill oil is extracted from Antarctic krill, a small shrimp-like animal. It may be absorbed more better than fish oil. Krill oil also resist oxidation because it naturally has a potent antioxidant called astaxanthin. krill have a short lifespan so no chance for contaminates accumulation, so no need for purification.
Green-lipped mussel oil is native to New Zealand. it also contain small amounts of eicosatetraenoic acid (ETA) Other than EPA and DHA. This rare omega-3 fatty acid may lower inflammation better than other omega-3s. Taking green-lipped mussel oil, rather than natural fish oil, is considered to be environmentally friendly.
Mammalian oil is extracted from seal blubber. It also contains relatively high amounts of docosapentaenoic acid (DPA) other than EPA and DHA. Omega-6 is exceptionally low in Mammalian omega-3 oil.
Alpha-linolenic acid (ALA) oil is the plant form of omega-3s. Flax seeds, chia seeds, and hemp seeds are the most common sources for it. Our body can covert ALA into EPA or DHA but this process may be not sufficient to get enough omega 3s, and also most plant oils contain higher amounts of omega-6s than they are in omega-3.
Marine Algal oil particularly microalgae are another triglyceride source of EPA and DHA.According to food chain the EPA and DHA in fish comes from algae as it is eaten by smaller fish. Some studies indicates that algal oil contains more omega-3s, particularly DHA, than fish oil. It’s also good source for vegetarians and vegans. It is also healthy option as it does not contain any contaminates and also it may contain some iodine.
Omega-3s capsules are commonly available in capsules or soft gels. They are tasteless and easy to swallow. Many manufacturers also use enteric coating which protects capsule from dissolving until it reaches our small intestine and to prevent fish burps.
How to buy omega 3s supplements?
When looking for an omega-3 supplement, always read the label carefully.
Also check the following:
Type of omega-3. Make sure your supplement contains EPA and DHA - he most important types of omega-3s.
Amount of omega-3. Make sure your supplement contains enough amounts of EPA and DHA from the label itself not from the front of the supplements.
Form of omega-3. For better absorption, choose FFA (free fatty acids), TG, rTG (triglycerides and reformed triglycerides), and PLs (phospholipids), rather than EE (ethyl esters).
Purity and authenticity. Buy products that have either the GOED standard for purity or a third-party seal. These labels show safety.
Freshness. Check the date, smell the product, as omega 3s may be rancid and check if it contains an antioxidant like vitamin E. If they are rancid, they will have bad smell and become less potent or even harmful.
Sustainability. Buy fish oil that the MSC, the Environmental Defense Fund, or a similar organization has certified. Small fish with short lifespans tend to be more sustainable.
Best omega 3s supplements
A regular fish oil supplements are the best choice for most people looking to improve their health and well-being but remember that they contains no more than 30% EPA and DHA, which means 70% is other fats.
Look for supplements that contain higher concentration of omega-3s.
You can check these brands, Nordic Naturals, Green Pasture, Bio-Marine Plus, Omegavia, and Ovega-3.
Summary
For most people, a regular fish oil supplement is mostly enough.
However, make sure the supplement contains what it says it does, and pay special attention to the EPA and DHA content.
Take these supplements with a fatty meal because fat increases absorption of omega-3s, and do not buy bulk amounts as omega 3s supplements are prone to rancid.
At the end of the day, omega-3s may be one of the most goof supplements you can take. Just choose wisely.
Sources
Omega-3 Supplement Guide: What to Buy and Why
