Fish oil is derived from the tissues and skin of oily fish and contains essential omega-3 fatty acids including eicosapentaenoic acid and docosahexaenoic acid. EPA is essential for various body functions and is generally found in fatty fish from cold water environments. A diet consisting of adequate EPA amounts has been linked to several health benefits.
Sources
EPA amounts are generally higher in cold water fatty fish such as salmon, tuna, mackerel, cod, sardines, shellfish and herring. Fish oil supplements containing oil from these fish will also have significant amounts of EPA, according to the University of Maryland Medical Center. According to the Omega-3 Fish Oil Guide, hoki -- a fish native to the southern ocean of New Zealand -- contains one of the highest amounts of EPA. Most of these fish species are also linked to containing low levels of mercury.
Size
According to MayoClinic.com, the recommended daily dosage for EPA is 0.3 g to 0.5 g, but the average U.S. diet only consists of 0.1 g to 0.2 g, according to the Foundation for IgA Nephropathy. Most Western diets consist primarily of omega-6 fatty acids found in vegetable oils instead of the omega-3 fatty acids and EPA in fish oil. To consume the recommended amounts of EPA, the American Heart Association recommends eating two servings of fish such as grilled salmon per week.
Identification
Fish oil supplements and some packaged fish products will contain food labels that display the amount of fish oil and EPA per serving. Pure fish oil supplements can contain as much as 3,000 mg to 4,000 mg per serving that meets the daily recommended intake. Always consult a physician before taking fish oil supplements to see whether they might have negative side effects with other medications.
Benefits
Fish oil and EPA in a balanced diet has been linked to several health benefits. According to the University of Maryland Medical Center, some of the health benefits linked with EPA include improving symptoms related to attention-deficit hyperactivity disorder, depression, heart disease, infant development and rheumatoid arthritis.
Considerations
Properly identifying the quality and amount of fish oil can help you reach the recommended daily intake levels. Some fish can contain harmful amounts of mercury or other toxins, but pharmaceutical-grade, molecularly distilled fish oil supplements contain pure fish oil without the harmful side effects, according to the Omega 3 Fish Oil Guide. Other considerations include artificial ingredients used in supplements or additional ingredients in processed fish products. Look for vitamin E that is commonly added to fish oil products to preserve freshness.
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