Choosing a fish oil supplement can be confusing because many products make so many health claims. It can be difficult to determine what you're actually paying for. Fish oil has a variety of health benefits. According to the National institutes of Health, fish oil can lower your triglycerides and cholesterol levels and reduce your risk of heart attack. It may also be effective in treating depression, ADHD and bipolar disorder, Fish oil can even help you lose weight and prevent osteoporosis. Too much fish oil can cause blood thinning and isn't recommended if you have liver disease or a compromised immune system. Always consult your physician before taking any type of supplement.
Step 1
Choose a fish oil supplement based on its DHA and EPA content. Fish oil is high in omega-3 polyunsaturated fats. Two of these fatty acids are especially important -- eicosapentaenoic acid and docosahexaenoic acid. Other types of omega-3s don't have the same health benefits. A high-quality fish oil will have the exact amounts of those two omega-3s listed individually.
Step 2
Look for a supplement that is "molecularly distilled." Fish oil is collected from the entire fish, including its fat. Unfortunately, fat is where environmental pollutants, mercury and PCBs are stored. It's important to find a supplement that has been carefully filtered to remove toxins. Look for a supplement that has been tested by an independent lab or third party to guarantee quality.
Step 3
Buy a supplement that is distributed directly from the manufacturer. Sometimes one company will make the supplement and then sell it to another company to package and label under a different name. Quality control can be lost in the shuffle, with the distributor not having control over the manufacturing process. Because oil can go rancid with time or exposure to high temperatures and direct sunlight, it's safer to buy directly from the manufacturer.
Tips and Warnings
- The amount of DHA and EPA you need depend on why you're taking fish oil. For weight loss, just over .6 g of both DHA and EPA is sufficient. To lower your blood pressure, you may need 1.4 g of DHA and 2 g of EPA.
- Birth control pills may interfere with fish oil's ability to lower triglyceride levels. Work with your doctor to determine if fish oil supplements are right for you and your optimal dose.
Member Comments