Fish oil from cold-water fatty fish such as bluefish, halibut, mackerel, salmon, trout and tuna contain two types of essential omega-3 fatty acids, docosahexaenoic acid, or DHA and eicosapentaenoic acid, or EPA. Fish oils appear to have a number of heart benefits, such as lowering lipid levels. Fish oil supplements can provide an adequate intake of DHA and EPA for those who don't like fish. Manufacturers vary in their standards; choose a reputable brand and read labels carefully. Ask your doctor if he has any specific recommendations for what to look for in a fish oil.
Amounts
Taking fish oils that don't contain enough DHA and EPA will not provide the health benefits fish oil is known for. Most over-the-counter brands of fish oil contain only around 30 percent DHA and EPA; the rest comes from other fish oils, according to the Palo Alto Medical Foundation. The European Commission recommends a daily intake of 200 mg per day of DHA and EPA. The World Health Organization recommends a daily intake of between 0.3 and 0.5 mg of DHA and EPA daily. Prescription doses of DHA and EPA to lower triglyceride levels supply 3 to 4 g of DHA and EPA daily.
Ratio
Many fish oil supplements contain 180 mg of EPA and 120 mg of DHA, or a ratio of 3:2. Your medical practitioner may want you to take a supplement containing more of one essential fatty acid than the other, based on your particular medical needs.
Contaminants
Because the ocean and lakes are contaminated with dioxins, methylmercury, and polychlorinated biphenyls, or PCBS, fish often contain these contaminants. Most methylmercury accumulates in the fish meat rather than the oil, so fish oil supplements do not generally carry the same mercury risks as eating fish. Although fish oil supplements do not usually contain contaminants, choose a brand that molecularly distills their fish oil to remove any possible contaminants. This information should be displayed on the label.
Added Ingredients
Many fish oils also contain vitamin E. Vitamin E helps prevent spoilage of the oils in capsules. Taking large amounts of fish oil may deplete vitamin E stores, so adding a small amount may also help prevent vitamin E deficiency. Some brands may add calcium, iron, vitamins A or D or B-complex vitamins. Ask your medical practitioners about the benefits or risks of taking additional supplements along with fish oil, as over-supplementation can have health risks.
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