Omega-3 fatty acids like ALA, EPA, and DHA are vital to maintaining good health. Studies have shown that having enough omega-3s in your diet can help prevent heart disease, lower the risk of vision loss later in life, and more. Additionally, omega-3s are vital to the growth and development of babies. That’s why pregnant women are encouraged to ensure that they consume enough omega-3 fatty acids.
While you can get enough omega-3 fatty acids from various kinds of food, you can also get good amounts from fish oil supplements and other kinds of supplements. It’s best to make sure that you get the amount of omega-3s you need from the food you consume, but taking supplements can make sure that you get enough of these nutrients during pregnancy and in other situations.
Not all omega-3 supplements are made equal. Some can be better for you than others, so it’s important to make sure that you know what to look for when choosing a supplement for you or your family. These are the things you should check out before purchasing omega-3 supplements:
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Concentration of EPA and DHA
A lot of omega-3 supplements are made of fish oil, which typically comes in large amber-colored capsules. Fish oil can come in 1000 mg capsules or a bit more, but you have to check how much of that amount is actually made up of omega-3 fatty acids, specifically EPA and DHA. A 1000 mg capsule of fish oil doesn’t mean that you’ll get 1000 mg of omega-3 fatty acids. Some supplements can have a concentration of up to 90% EPA and DHA, while others have a concentration of 30% to 50%, sometimes even lower.
Thus, before choosing a fish oil supplement for any purpose, check the label or the ingredients to see how much EPA and DHA are actually present. These supplements typically don’t include ALA, so you’ll only see EPA and DHA.
Natural vs processed
Fish oil can also come in many forms, though they may look alike. The label on a bottle of fish oil capsules will tell you what kind of fish oil has been used. The fish oil will likely be either natural or processed.
Natural fish oil contains vitamins A and D in addition to EPA and DHA. It also has a concentration of omega-3 fatty acids that ranges from 18% to 31%, though this depends on the species of fish the oil comes from.
Processed fish oil, meanwhile, has a concentration of omega-3 fatty acids that can range from 50% to 90%, significantly higher than the concentration found in natural fish oil. Additionally, processed fish oil is purified, which means that it’s free of contaminants like mercury and other heavy metals.
Form of omega-3 fatty acids
One thing about natural fish oil is that it’s in triglyceride form, which is easier for the body to absorb. Processed fish oil can be in triglyceride form or in ethyl ester form, which isn’t as easy to absorb compared to triglycerides. Additionally, ethyl ester fish oil seems to oxidize more quickly compared to natural fish oil.
However, some processed fish oils come in the form of reformed triglycerides, which makes them high-quality and easy for the body to absorb.
Freshness
Fish oil tends to go rancid after some time. You’ll know when this happens because the capsules or oil will give off a bad smell. If your supplements smell bad, make sure to dispose of them and don’t consume them. They’ll lose potency once they go bad, but they can also be harmful.
Before buying a fish oil supplement, make sure to check the label to see when it was manufactured. If you’re ordering online, you can send a message to the seller to ask about the supplement’s manufacturing date.
Fish oil supplements with high EPA and DHA
Fish oil isn’t difficult to find on the market, whether in capsule form or in oil form. However, some may be better for you than others. Many of these supplements are quite popular and highly rated, but they don’t offer much EPA or DHA. It’s important to check out the quantities of omega-3s in these supplements to make sure that you know exactly how much you’re getting.
The fish oil supplements below have been chosen because they can provide significant amounts of EPA and DHA. Check them out to see which one will work best for your needs.
*If you’re pregnant or breastfeeding, make sure to consult your doctor before taking this or any other dietary supplements.
Doctor's Best Purified & Clear Omega 3 Fish Oil
- Amount of omega-3 fatty acids per serving
- EPA: 800 mg
- DHA: 400 mg
- Serving size: Two 1000-mg capsules
- Ingredients: Fish Oil from Anchovy (Engraulis ringens) 2000 mg, Total Omega-3 Fatty Acids as Ethyl Esters 1400 mg, EPA min. 800 mg, DHA min. 400 mg
The recommended serving size of the Doctor’s Best Purified & Clear Omega 3 Fish Oil is two 1000-mg capsules, which yield a significant amount of important omega-3 fatty acids. One serving can give you 800 mg of EPA and 400 mg of DHA, which means that you’ll be getting more than the daily minimum required amount of these omega-3 fatty acids.
Fish oil can often have a peculiar smell and taste, even when it hasn’t gone bad. Taking fish oil can also make your breath smell like fish when you burp, which can be unpleasant. However, these capsules contain odorless and tasteless fish oil, so taking them will be like taking just about any other ordinary supplement.
Pros
- Odorless and tasteless; does not have a fishy taste and will not make your breath smell like fish
- High amounts of EPA and DHA per serving
- Purified to ensure great quality
Cons
- Omega-3 fatty acids are in ethyl ester form, which is more difficult for the body to consume
- Serving size is quite large compared to other fish oil supplements
LABO Nutrition OmaxPure Omega 3 Fish Oil
- Amount of omega-3 fatty acids per serving
- EPA: 764 mg
- DHA: 265 mg
- Serving size: One 1250-mg capsule
- Ingredients: 1250 mg Ultra-Concentrated Omega Fish Oil with 1125 mg Omega-3 Fatty Acids
Boasting a high amount of EPA and DHA per serving, the LABO Nutrition OmaxPure Omega 3 Fish Oil is a great choice. The omega-3 acids make up 90% of the fish oil, a concentration that you won’t often find in many other fish oil supplements. Additionally, the omega-3 acids in this supplement are re-esterified triglycerides (rTG), which means that they’re easier for the body to absorb.
The fish oil used in these capsules is odorless, so your breath won’t smell like fish after taking one of these capsules. Additionally, the fish oil has been processed to ensure that it has a longer shelf life and won’t oxidize for a significant amount of time. If you take one capsule a day as recommended, one bottle of this supplement can last for four months without losing its quality.
Pros
- Odorless; will not make your breath smell like fish
- High amounts of EPA and DHA in re-esterified triglyceride form per serving with 90% concentration
- Easier for the body to absorb; processed to have a longer shelf life
Cons
- Capsules can be quite large and difficult to swallow for some
GNC Triple Strength Fish Oil
- Amount of omega-3 fatty acids per serving
- EPA: 734 mg
- DHA: 266 mg
- Serving size: One capsule
- Ingredients: Fish Oil, Gelatin, Glycerin, Enteric Coating (Stearic Acid, Sodium Alginate, Ethylcellulose, Medium Chain Triglycerides, Oleic Acid), Mixed Tocopherols
The GNC Triple Strength Fish Oil is yet another fish oil supplement option that offers a high amount of EPA and DHA per serving. The oil is derived from wild ocean fish, but it’s been purified and certified to be free of any heavy metals and other contaminants. With its EPA and DHA content making up 1000 mg, you’ll be getting a lot of the omega-3s you need from just one capsule.
Because you just need one capsule a day, a single bottle with 120 capsules can last for months, and the quality of the fish oil will remain as good as new until you consume all the capsules. Each capsule is coated with enteric, which protects it from your stomach acids. This can prevent the fish-smelling burps that commonly happen when you take fish oil supplements.
Pros
- Made of processed and purified fish oil; free of contaminants
- High amounts of EPA and DHA per serving
- Coated with enteric; prevents fishy burps after consumption
Cons
- Capsules can be quite large and difficult to swallow for some; mini-capsule version is easier to swallow
Principle Nutrition Omega 3 Natural Fish Oil
- Amount of omega-3 fatty acids per serving
- EPA: 360 mg
- DHA: 340 mg
- Serving size: Two 1000-mg capsules
- Ingredients: Fish oil, Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), Gelatin, Glycerin
Halal-certified and made to help improve health, the Principle Nutrition Omega 3 Natural Fish Oil is a great choice for those looking for a safe and reliable way to increase their intake of omega-3 fatty acids. Simply take two capsules per day with meals, and you’ll be able to get a total of 700 mg of EPA and DHA. While it’s not as much EPA and DHA as you’ll get compared to the previous fish oil supplements listed here, it’s still a good amount especially if you regularly consume other sources of omega-3 fatty acids.
These supplements don’t have preservatives and additives like soy, gluten, wheat, artificial sweeteners, and more. While this is a good thing, it also means that you have to be careful about storing these capsules properly. Made sure that once you’ve opened the bottle, store it in your refrigerator. This will help prolong shelf life and prevent the fish oil from going rancid too soon.
Pros
- No preservatives and additives that can dilute the fish oil
- Can help improve joint health
- Halal-certified, gluten-free, and sweetener-free
Cons
- Serving size is quite large compared to other fish oil supplements
- Prone to going rancid; must be stored in the refrigerator
PEScience Omega 3+ EPA and DHA Fish Oil Supplement
- Amount of omega-3 fatty acids per serving
- EPA: 440 mg
- DHA: 240 mg
- Serving size: Two 1200-mg capsules
- Ingredients: Fish Oil, Mixed Tocopherols, Gelatin, Glycerin, Purified Water
Do you hate having to swallow large pills or capsules? Fish oil supplements typically come in larger capsules, but the PEScience Omega 3+ EPA and DHA Fish Oil Supplement capsules have been designed to be smaller, thus making them easier to swallow. Though they’re smaller, you’ll still get 680 mg of EPA and DHA per two-capsule serving. The fish oil has also been purified so it’s free of heavy metals and other contaminants.
Additionally, these capsules are coated with enteric, which helps ensure that you won’t end up with fishy burps or breath after taking these capsules. You also won’t taste the fish oil at all, so the capsules can be even easier to swallow. If you want the benefits of fish oil but you don’t like the way that fish oil usually tastes, these capsules are a lot more palatable compared to others.
Pros
- Coated with enteric; prevents fishy burps after consumption
- Has no unpleasant smell or taste; smaller and easier to swallow compared to other fish oil capsules
- Made of processed and purified fish oil; free of contaminants
Cons
- Serving size is quite large compared to other fish oil supplements
- Lower concentration of EPA and DHA
Potential benefits of fish oil supplements
Fish oil, whether derived naturally from the consumption of fish or from supplements, has been found to be potentially advantageous to your health in many ways. They’re also relatively low-risk and have not been found to cause severe side effects, though you might be instructed not to take these supplements in the same hour as certain medications.
Many researchers have looked into how omega-3 fatty acids in fish oil can benefit us, and studies have shown a number of potential benefits. These include the following:
- Helping prevent postpartum depression: Studies have found that pregnant or breastfeeding mothers with higher amounts of omega-3 fatty acids in their system are less prone to developing postpartum depression.
- Helping unborn babies grow: Omega-3 fatty acids have been found to be helpful to fetal development, particularly the development of a baby’s brain and eyes. However, it’s important to remember that if you’re pregnant, make sure to consult your doctor before taking fish oil supplements. Also, make sure that any fish or fish oil you consume is mercury-free.
- Maintaining eye health and preventing vision loss: Omega-3 fatty acids can help keep your eyes healthy and can help slow down the loss of vision.
- Maintaining and improving heart health: Fish oil and its omega-3s can make you less likely to suffer from heart disease. They can also help manage cholesterol and blood pressure.
References
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- https://www.healthline.com/nutrition/omega-3-supplement-guide
- https://www.nccih.nih.gov/health/omega3-supplements-in-depth
- https://www.medicalnewstoday.com/articles/40253
