I am sure you have read about all the benefits of fish oil but be careful as some products are well… just fishy.

I think Omega 3’s which are the nutrient fish oil provides are really important for so many conditions and benefits most people.  It is important to understand how to read the label, know which one you need and how much to take to make the most out of your purchase, though.

Of course, you can get omega 3’s from your food by eating fish especially sardines, anchovies but you can also get them from some nuts, seeds and flax but if you are looking at fish oil then READ ON to learn which fish oil is the best for you…

Fish oil is sourced from a variety of fish and the source really does matter because the bigger the fish the more potential for contaminants like heavy metals (especially mercury).  This is why so many fish oils come from small fish like anchovies, sardines as well as other fish including mackerel and herring.

Some companies actually go the extra step to remove extra heavy metals, some remove nuclear particles and some just bottle it up.  Most companies who go the extra mile will mention it somewhere on their label or their website so it’s good to be familiar with the brand.  For example, both Orthomolecular mentions their fish oil is purified, vacuum distilled, and independently tested to ensure heavy metals, pesticides and polychlorinated biphenyls (PCBs) are removed to undetectable levels.  Xymogen mentions they third party test their products for these also.  This is one of the biggest differences between the bargain basement type of fish oils and quality nutraceuticals.

When looking at the label there are a few key items to consider.

  1. Don’t judge how much active ingredients there are by the front of the label. This can be very misleading when you really look at the key pieces on the back.
  2. Look at the EPA and DHA numbers. These are the two key types you are looking for.  Whatever these number add up to is a really good representation of the active ingredients.  So, for example, let’s say your fish oil says the serving size is 2 capsules and the EPA number is 200mg and the DHA number is 200mg.  This would mean in 2 capsules you have a total of 400mg active ingredients.  This is confusing because often on the label you will see total omega 3’s that are listed much higher.  Since the EPA and DHA are the two most active forms we concentrate on these.
  3. Know the forms best for your condition.
    1. DHA – this is known for helping the brain so if you are targeting your memory you will want more DHA. Developing brains in kids also benefit which is why you may see this ingredient in prenatal vitamins!
    2. EPA – this is more anti-inflammatory. Severe inflammation can benefit from higher doses of EPA without any DHA for conditions like high triglycerides.   Other mild inflammatory conditions may benefit from a ratio of EPA/DHA of about 3:2.
  4. Know the amount best for your condition. In general, most adults benefit from having around 2000mg. We sometimes use higher dose for very high triglycerides and inflammation but this should be done under a doctor’s supervision.
  5. What about prescription fish oil? Brand names like Lovaza and Vascepa are brands of fish oil recommended for very high triglycerides.  They have been purified and tend to have even higher levels of EPA which is more beneficial for this condition.  Insurance may cover these.
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Companies also do different things to help cut down on side effects like burping or tasting something fishy.  Enteric coated helps with this but can often mean the capsule is stiffer so just be aware.  If you find one you like but don’t like the fishy taste, put the entire bottle in the freezer as this will help.

 

Ready to read some labels?  Let’s practice.

Serving size 1 capsules (Nature Made)

Total Omega-3 720mg

EPA 360mg

DHA 300mg

How many do you have to take to equal 2000mg?  Answer:  3 capsules

 

Serving size 1 capsule (Our OmegaMax)

Total Omega-3 950mg

EPA 430mg

DHA 390mg

How many do you have to take to equal 2000mg?  1 capsule will give you 820 mg so depending on what you are targeting 2 capsules may be enough.

Serving Size 1 capsule (our Monopure EC 1300 by Xymogen)

Total omega 3’s 860mg

EPA 600mg

DHA 260mg

How many do you have to take to equal 2000mg?  Depending on your condition 2 capsules may be enough.

**This product has a special ingredient to help maximize absorption!

 

Serving size 4 capsules

EPA 500mg

DHA 500mg

How many do you have to take to equal 2000mg?  8 capsules!!  Yikes.  This is really not a great option so find a different one!

 

To your health,

Laura