If your diet doesn't include fatty fish on a regular basis, you may want to take an omega-3 supplement. But how can you tell if an omega-3 supplement is a good choice, and whether or not it's safe? Supplements aren't regulated by the Food and Drug Administration the same way prescription medicines are, but there are still indicators.
Step 1
Determine whether the product is certified by International Fish Oil Standards. For a fee, this organization tests samples of fish oil in its "consumer-ready state," which means it looks at the same product you would buy. International Fish Oil Standards, or IFOS, test for the absence of contaminants, levels of oxidation and minimum levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)--two of the components of omega 3-fatty acids. Look for a product that has a five-star IFOS rating.
Step 2
Check to see if the product is approved by the Council for Responsible Nutrition. This organization certifies that label claims are accurate in terms of content of omega-3 fatty acids in the supplement. They also test for purity and oxidation.
Step 3
Find out if the product is purified through molecular distillation or oil refining. There are advantages and disadvantages to both, so decide which purification method is preferable to you. Briefly, molecular distillation removes more impurities, but oil refining leave the oil closer to its original state.
Step 4
Determine whether the product is produced from the whole fish or only from the liver. Toxins can become concentrated in the liver, so you may want to avoid supplements produced from the liver such as cod liver oil.
Step 5
Check to see if the product includes antioxidants, such as vitamin E. The vitamin E in most omega-3 pills isn't enough to count as a vitamin E supplement but instead works to keep the omega-3 oils from oxidizing.
Step 6
Check the packaging. The container should be opaque and show no signs of tampering. The expiration date should be at least as far away as the amount of time it will take you to use the pills. If there is a manufacturing date on the label, choose the manufacturing date closest to the purchasing date.
Step 7
Smell the pills. The pills should not have a rancid smell that would indicate spoilage, usually because the pills have come in contact with heat or oxygen. The best pills are usually kept in the refrigerated section.
Tips and Warnings
- Keep your omega-3 pills tightly sealed and refrigerated to minimize oxidation and spoilage.
- If you think your omega 3 pills might have become rancid, throw them out. Omega-3 supplementation isn't a good idea for everyone; talk to your doctor before starting any new medication or supplement.
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