Fish oil supplements contain omega-3 fatty acids that are essential for many functions in the body. Normal growth, development and brain function are dependent upon these fatty acids that must be obtained from food or supplements, according to the University of Maryland Medical Center. Omega-3 fatty acids reduce inflammation in the body and may reduce the risk for chronic diseases such as arthritis, cancer and heart disease. Choosing a top-rated fish oil requires taking several factors into consideration.
Purified of Toxins
Fish may contain harmful contaminants, such as dioxins, polychlorinated biphenyls (PCBs) and heavy metals including mercury that can end up in fish oil supplements, the University of Maryland Medical Center says. Recommended is fish oil that has been tested and found not to contain harmful levels of mercury and other toxins. A designation of fish oil as pharmaceutical-grade indicates that it has been purified to remove contaminants, according to Indiana University. They warn that no standards exist for this designation, however, so the quality may vary. Fish oil should be purchased from a reputable source to decrease risk of contaminants. Good quality fish oil that has been molecularly distilled will usually have a very low level of PCBs.
Optimal Types and Balance of Omega-3 Fatty Acids
Top fish oil supplements contain both DHA, or docosahexaenoic acid and EPA, or eicosapentaenoic acid. The ratio of EPA to DHA should be at least 3:2 and the ideal ratio is 7:1, according Dr. Andrew Stoll, director of the Psychopharmacology Research Laboratory at Harvard Medical School-McLean Hospital. Dr. Stoll's research found that omega-3 from fish oil markedly reduced symptoms of mania and depression in sufferers of bipolar disorder. EPA is presumed to be the active ingredient and is more quickly depleted than DHA, Dr. Stoll says.
High Concentration of EPA and DHA
A top-quality fish oil supplement is made up of 60 percent EPA and DHA, according to Heather Hutchins, M.S., R.D., of the Omega-3 Learning - Lipid Chemistry & Molecular Biology Laboratory of Purdue University. Concentration can be calculated by using the quantities of total fat, DHA and EPA per serving on the product's nutrition facts label. Although concentrated fish oil may be more expensive, less needs to be consumed to obtain the desired dose. No more than 3 grams of omega-3 fatty acids should be taken each day without medical supervision, according to UMMC.
References
- Helpguide.org: Healthy Dietary Fats
- Arthritis Research & Therapy: Fish Oil: What the Prescriber Needs to Know
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Navigating the Supplement Aisle... What to Know When Selecting an Omega-3 Supplement
- Indiana University: Fish Oil Shown to Reduce Airway Inflammation Caused by Exercise-Induced Asthma
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