Omega-3 fish oils are important for brain health, reducing inflammation and may help reduce the risk of heart disease. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the types of omega-3 fatty acids that come from fish. The EPA and DHA omega 3 fatty acids can be found in oily fish, fish oil supplements and fortified foods.
Recommended Amounts
The American Heart Association recommends 1 g of EPA and DHA omega-3 fish oils a day for those with heart disease and two 3.5 oz. servings of oily fish a week for those without heart disease. The FDA recommends no more than 3 g of EPA and DHA omega-3 fish oils a day, with only 2 g coming from supplements. Consuming more than 3 g of omega 3 fish oils a day increases the risk of bleeding, should the user sustain internal or external injuries. It is recommended to only use supplements under physician supervision.
Food Sources
Fish high in omega-3 fish oils and have more than 1g of DHA and EPA omega-3 fish oils per 3.5 oz serving include wild and farmed salmon, farmed trout, herring and sardines. Fish that have greater than 0.5 g of DHA and EPA omega-3 fish oil per 3.5 oz serving include tuna and wild trout. Shark, tilefish, swordfish and king mackerel should not be eaten often because of the high amounts of mercury in them.
Supplements
Omega-3 fish oil supplements can be made with salmon, mackerel, anchovies or fish body oil. DHA and EPA omega-3 fish oils can be found in over-the-counter liquid supplements, emulsified supplements with pudding-like consistency, oil capsules, pills, soft chews and powders. Some supplements are citrus-flavored to disguise fish taste or smell.
Amount of Omega-3 Fish Oil in Supplements
Always check the nutrition fact panel for the amount of DHA and EPA per serving size because the amount of omega-3 fish oils can vary among products. Supplements may list the total amount of omega-3's in a product, but only the amount of DHA and EPA is important. For example, two omega-3 fish oil pills might list that it has a total of 1g of omega 3's, but it only contains 580 milligrams of EPA and 220 milligrams of DHA, which only totals 800 milligrams (0.8 grams) of omega-3 fish oils.
Supplement Safety
Fish can be contaminated with mercury, dioxins or polychlorinated biphenyl compounds (PCB). It is important to use a supplement that says on the label that it meets U.S. Pharmacopeia (USP) regulations for safety and purity. Also, some supplements will specify in writing on the label that it is free of contaminants.
Fortified Foods
Some foods are fortified with EPA and DHA omega-3 fish oils and may include milk, margarine, breads, chocolate, cereals, juice and eggs. Always check the label to make sure it specifies that the source of omega 3's is EPA and DHA fish oil and not alpha linolenic acid (ALA). ALA is a plant source and does not have the same health benefits as EPA and DHA fish oils.
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