Omega-3 fatty acids are now one of the most highly suggested supplements by medical professionals and rightly so. Supported by decades of science, healthy fats have been demonstrated to promote brain wellness, improve inflammation, enhance heart health, aid joint flexibility, and even mood and skin.While they are most popular, few realize that not all omega-3 supplements are equal. In fact, many of the over-the-counter bottles literally have no value whatsoever because they are either poorly absorbed, contaminated, or simply underdosed. That is why it is absolutely crucial to select the correct type of omega-3 product and not merely any bottle on the shelf in the store.
The following are three things that all omega-3 capsules must include, and why it matters to take note of them in order to be truly effective on overall health.
High EPA and DHA content – Not just “Omega-3”
The “omega-3” is a catch-all term, but it encompasses numerous varieties of fatty acids, and two are the most important: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are the ones the body uses to enable most of the widely recognized benefits—such as alleviating inflammation, enhancing brain function, and supporting cardiovascular well-being.Most supplements have extremely high levels of “omega-3” but extremely low levels of EPA and DHA. The result is that they are much less effective. Make sure to read the label when purchasing a supplement. Pay close attention to how much EPA and DHA are in each serving. A good supplement will have at least 500 mg total of EPA and DHA a day for overall general health support, and higher for therapeutic use.Some vegetable sources of omega-3 like flaxseed oil provide ALA (alpha-linolenic acid), which needs to be converted to EPA and DHA by the body. Alas, the human body is not efficient in metabolizing ALA. That’s why fish oil and marine omega-3s continue to be better sources.
Triglyceride form – For better absorption
The majority of consumers do not know that there are different chemical forms of omega-3 capsules and this will have a direct effect on the absorption in the body. The most common forms are triglycerides and ethyl esters.Ethyl esters are less expensive to make but more difficult for the body to metabolize. Omega-3s in triglyceride form are more natural (this is the form they occur in fish) and superior absorption. Triglyceride forms, in certain studies, have been as much as 70% better absorbed compared to ethyl ester forms.Double-check the label of the company or its website. If they fail to mention what form they use, chances are they are using the cheap ethyl ester form. For best absorption, make sure to look for the “natural triglyceride form” or “re-esterified triglyceride form” specifically.
Check for purity and third-party testing
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Since fish have the capacity to accumulate heavy metals such as mercury, lead, and PCBs, it is highly important that fish oil supplements are third-party certified and processed. Good companies have molecular distillation, which extracts harmful impurities from the oil.Search for IFOS (International Fish Oil Standards), USP (United States Pharmacopeia), or NSF International certifications or quality seals. These third-party firms certify the purity, potency, and safety of supplements.Cracking open a spoiled omega-3 capsule can do more harm than good, particularly in pregnant, lactating, or immunocompromised women.Omega-3s are polyunsaturated fats, and since they are a fat, they can oxidate. An oxidated fish oil capsule has a strong fishy odor and may induce nausea, belching, or stomach upset, but, better-quality supplements may have antioxidant ingredients such as vitamin E to counteract oxidation.Always check the date, keep the capsules in a dark and cool location, and if possible, open one and sniff it. A very slight brine smell is okay, but if it is overpowering or too sour, it is an alert.
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