Fish oil is highly noted for its rich concentration of the essential omega-3 fatty acids docosahexaenoic acid, or DPA, and eicosapentaenoic acid, or EPA. The omega-3 fatty acids in fish oil have been linked to lowered risk of heart disease, improved brain function and relief of autoimmune disorders. According to the University of Maryland Medical Center, most people in the Western world do not consume enough omega-3 fatty acids through their diet.
Sources
You can obtain fish oil from two major sources: fish or fish oil supplements. The richest fish sources of DHA and EPA include salmon, tuna, mackerel, anchovies, sardines, herring, trout, bluefish and mullet. According to Medline Plus, each of these fish offers approximately 1 g of omega-3 fatty acids per 3.5 oz. serving.
Fish oil supplements, which are made from the oils of tuna, mackerel, herring, halibut, salmon, cod liver, whale blubber or seal blubber, contain higher concentrations of the omega-3 fatty acids. In addition to DHA and EPA, fish oil supplements often contain vitamin E, which is added to increase shelf-life.
Considerations
The American Heart Association notes that increasing your intake of fish is the best way to ensure that you get enough DHA and EPA in your diet. Eating two 3.5 oz. servings of fatty fish two times per week can help you meet your needs. The American Heart Association recommends fish oil supplements for those that may not get enough omega-3 fatty acids from diet alone, such as people with existing heart disease or those who have increased triglyceride levels.
Supplement Dosage
If you choose to take fish oil supplements, the University of Maryland Medical Center notes that you should base your dosage on the amount of DHA and EPA in the supplement, rather than the volume of fish oil. One of the most common ratios of omega-3 fatty acids in fish oil supplements is 120 mg of DHA and 180 mg of EPA, although different types of fish oils contain different amounts of omega-3 fatty acids.
Warnings
Fish oil supplements have an action similar to that of aspirin, in that they reduce inflammatory processes in your blood vessels and have an anticoagulation effect, making blood platelets less likely to stick together. If you are taking blood thinners or have a blood condition, you should discuss any fish oil supplementation with your doctor prior to taking fish oil capsules.
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