How to choose a High Quality Fish Oil
by Dr. Allison Middleman
You may find yourself wondering, “Are fish oil and omega 3s the same thing?”
The term “omega 3 fatty acids” is an umbrella term used to describe various types of polyunsaturated fats that we need to obtain from our diets. These fats are important for our health because they support brain health, cardiovascular health, vision, and are potent anti-inflammatories. But, it’s important to know that not all omega 3s are created equal (more on this below).
There are 3 different subtypes of omega-3: ALA, DHA, AND EPA
DHA and EPA are found in fish and certain land animals
ALA is found in plants such as flax seed
DHA is the most useful type of omega 3. But, the body is not very efficient at converting from ALA to DHA, which means that to adequately obtain enough DHA, we need to eat foods that contain it, or we need to supplement it.
So, how can you ensure you’re getting adequate omega 3s and DHA specifically?
Let’s look at a comparison, starting with diet.
A 3 oz serving of sockeye salmon contains roughly 1400 mg of DHA -that’s a lot!
A 1 tbs serving of flax seeds contains about 1600 mg of ALA, which the body will covert to roughly 30-60 mg DHA. So, you would need to consume large quantities of flax seeds (cups!) to get the same amount of DHA as a serving of salmon.
So, should I give up flax seeds? No! Flax seeds are still a nutrient dense food to include in one’s diet, but they are not adequate for omega 3 intake, despite what their labels might say.
What about getting these nutrients from a supplement?
The supplement market is not well-regulated and has many products claiming to be “omega 3 fatty acids” that are of poor quality and unlikely to be well-utilized by the body. We know that fish oil supplements can be very expensive, but this is one instance where cost really DOES mean improved quality. So it’s important to read your labels!
Here is what I recommend you look for when selecting an omega 3 supplement, with some label examples to follow!
How many milligrams of DHA + EPA does it contain? This is not the same thing as the total milligrams of “omega 3” or “fish oil”. Remember, the DHA and EPA is what is important! If it doesn’t have much or any DHA or EPA then it’s not worth taking.
Is the company sourcing their fish oil from low mercury fish such as sardines and anchovies? This reduces heavy metal exposure in your body and is also much more ecologically sustainable.
Is the supplement third party tested? A good quality fish oil or omega 3 should clearly state that it is third party tested, and many supplements out there do not offer this.
Let’s look at some examples of labels
This supplement is NOT worth buying.
Two capsules contains 2400 mg of “fish oil”, and within that, 720 mg of omega-3 fatty acids, but ONLY 600 mg are EPA and DHA in 2 capsules. So if you take 1 capsule, you get 300 mg of DHA and EPA. So, despite the label’s large font stating that it has “1200 mg of omega 3”, most of that is not what we actually want! This product also does not state where its fish oil is sourced from.
This supplement IS worth buying and would be a good choice for a high quality fish oil.
As you can see, this supplement is almost entirely DHA + EPA (2000mg!), with a high dose of these potent omega 3s per capsule, and is sourced from low-mercury fish.
The moral of the story?
Read the labels, and look for “DHA” and “EPA”, NOT just “fish oil” or “omega 3”
My favorite omega 3s are Nordic Natural Pro Omega 2000 (linked here). There is a reason we carry this one in our clinic!
What if I am a vegetarian or a vegan?
The only plant-based source of DHA is in algae supplements
Here is a link to our favorite algae supplement
Want to pick up a bottle of my favorite fish oil? Call or stop by the clinic today.
Have additional questions about fish oil or supplements? Schedule a visit with me or one of the other providers here!
see you in clinic,
Dr. Allison Middleman
References:
Burns-Whitmore, Bonny, et al. “Alpha-linolenic and linoleic fatty acids in the vegan diet: do they require dietary reference intake/adequate intake special consideration?.” Nutrients 11.10 (2019): 2365.
Gerster, H. “Can adults adequately convert alpha-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?” International Journal for Vitamin and Nutrition Research. 68(3) (1997): 159–173.
Sanders, T.A.B. “DHA status of vegetarians.” Prostaglandins, Leukotrienes and Essential Fatty Acids 81(2) (2009): 137–141.