Omega-3 Supplements – A Buyer’s Guide

Why Are Omega-3s So Beneficial?

Omega-3 fats are a type of essential fatty indispensable for overall wellbeing. They support heart health by reducing triglycerides, lowering blood pressure and the risk of abnormal heart rhythms. They also promote brain function and development, enhancing memory and cognitive abilities, making them vital for all age groups.

Additionally, Omega-3s possess potent anti-inflammatory properties, helping to alleviate conditions like arthritis and improving joint health. They can even aid in mood regulation, potentially reducing the risk of depression and anxiety.

Key Buying Considerations

Take the following into account when choosing your omega-3 supplements:

Dark bottles only. Omega-3 fats are susceptible to light damage, so always choose an amber or opaque bottle over a clear bottle.

Aim for 1 gram dosage. Read the nutritional label and see how many capsules you’ll need to meet your target of at least 1 gram of combined EPA and DHA per day. Most capsules are underdosed, and some are wildly underdosed.

Calculate the cost per dose. Based on the 1 gram of combined EPA and DHA dosage, determine how much it will cost per day for the product you’re considering. Typically, you’ll end up paying around $1 per day.

Avoid ethyl esters on the label. Omega-3 fats are often found in phospholipid or triglyceride form. Ethyl esters were used for many years, and while not bad for you, this more processed form is more prone to rancidity so should be avoided.

Check the expiration date. Omega-3 fats are highly prone to rancidity. Unlike vitamin or mineral supplements that don’t degrade much, expired omega-3s are a real concern and are surprisingly sold past date on store shelves and online shops. With that in mind, purchase a maximum of three months’ supply.

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Fish Oil

Fish oil is the most widely available, least expensive, and most researched form of omega-3 supplement. The good news is you can find them everywhere. The challenge is there are thousands of brands and variations making it overwhelming. Here’s what to look for:

• Choose small fish sources like sardines or anchovies. The larger the fish, the more petrochemical and heavy metal toxins are present. Many would argue that smaller fish sources are more environmentally sustainable as well.
• Avoid additives, proprietary blends, and additional supplements. To differentiate in a crowded market, manufacturers often try to mix and package fish oil in unique ways. This will usually just result in a higher cost with dubious added benefits.

Krill Oil

Krill are small crustaceans that resemble shrimp and are found in abundance in the Arctic. They’re believed to make up the largest biomass on Earth, excluding domesticated animals. Their populations are currently sustainable and abundant.

Krill are simple creatures with basic nervous systems. Some argue that they may not feel pain or fear like fish or other animals, but this is still debated. Being smaller organisms, they’re less likely to accumulate toxins compared to larger marine life.

Unlike fish oil, krill oil naturally contains astaxanthin – a beneficial antioxidant that gives krill their pink color. The biggest downsides are the higher cost and reduced availability of krill oil in the marketplace.

Algae Oil

The strong smell we associate with seafood comes from the algae that fish eat, not the fish themselves. We can get omega-3s directly from these algae by extracting their oil. This extraction process is difficult and costly, so algae oil supplements are among the most expensive on the market. There are also only a few brands available because the industry is still developing.

Algae oil has become popular due to concerns about toxins in fish oils. It’s a favorite among vegetarians, environmentalists, and baby formula makers who worry about contaminants. Algae oil has more DHA and less EPA compared to fish and krill oil, but whether that matters is unclear and requires more research.

Dietary Options – Flaxseeds & Chia

Both flax (linseeds) and chia seeds are rich in alpha-linolenic acid (ALA), a type of plant-based omega-3 fat. ALA is a precursor to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids that are commonly found in fish and krill; however, the human body’s ability to convert ALA to EPA and DHA is limited. Studies have shown that only about 5% of ALA gets converted to EPA, and less than 0.5% gets converted to DHA. This means that while flax and chia seeds can contribute to your omega-3 intake, they might not be sufficient as your sole source of these important nutrients.

Safety Disclaimer

This video is for educational purposes only. Omega-3 fats can interact with some medications, specifically blood thinners, so always consult with your doctor before making dietary and nutritional changes.