Lately we've been getting many questions about fish oil and more specifically omega-3 fatty acids. While we believe that everyone should be taking a fish oil supplement due to it's numerous health benefits, there are a few things to consider when looking for an Omega-3 Fish Oil supplement.
Total Omega-3 Amount
Research has shown that to receive the benefits of fish oil you need to be taking a supplement that contains at least 1000 mg of omega-3 fatty acids, however the benefits are more specifically seen from the omega-3 fatty acids EPA and DHA (eicosapentaenoic acid & docosahexaenoic acid...I know you were dying to know what those letters stood for). EPA and DHA are essential fatty acids that your body needs but cannot produce on its own. So, you need to make sure the supplement you are taking contains at least a combined total of 1000 mg of these two fatty acids.
Gel Cap or Liquid
Next question, should you be taking fish oil in gel cap or liquid form? It really doesn't matter, we prefer gel caps over liquid for the main reason that a big scoop of liquid fish fat just doesn't sound all that appetizing.
What Time of Day?
Again, this really doesn't matter and is more a matter of personal preference. We do recommend that whenever you take it that you take your full daily dose all at the same time rather than splitting it up throughout the day, because you will get busy and forget.
Vitamin D?
Many fish oils come with Vitamin D3 (cholecalciferol) added. Is this right for you? Well, it depends how much natural sunlight to you get on a daily basis? If you live in the northeast, like us, it's probably a good idea to take a fish oil supplement with Vitamin D through the winter months. During the summer months, or if you are privileged enough to live somewhere that has sun year round, you probably don't need the Vitamin D. Just make sure you get outside in the sun a little each day and your body will make its own Vitamin D. If you are taking a Vitamin D supplement currently check with your doctor first before taking fish oil with Vitamin D added.
Omega-6:Omega-3 Ratio Balance
Some fish oils come with fancy sounding name like Ultra Omega-3,6,9 or Complete and use clever marketing to make it sound like getting three different types of omega fatty acids is better. The truth is this is just fancy marketing designed to get you to dig a little deeper into you pocket and buy a more expensive version. By adding Omega-6 fatty acids to your supplement you can actually hinder the benefits of Omega-3, especially if you are taking the fish oil to help with inflammation. You see Omega-6 fatty acids are pro-inflammatory and Omega-3's are anti-inflammatory. While Omega-6's are beneficial when we are fighting an infection or injured they are not something that we want a high amount of in our system because they will cause more inflammation, which can lead to health problems.
On a side note, we want to have an Omega-6 to Omega-3 ratio of ideally 1:1, but our body can function well at 4:1. The average American has a ratio of between 10:1 and 20:1 and is chronically, systemically inflamed. Adding Omega-3's will help to improve your ratio, but as long as the supplement you choose doesn't contain Omega-6's. If this is the case they may just offset each other. To improve your ratio even further the removal of grains from you diet, which is why the average Americans ratio is as high as it is, will help to get you closer to a 1:1 ratio.
Hopefully this answers some of your questions. Please feel free to post your questions and comments.
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