Purchasing fish oil may be confusing because of the vast variety of supplements available. In fact, fish oil is the leading supplement taken by adults, according to ConsumerLab.com's 2010 survey. The supplement contains high levels of omega-3 polyunsaturated fatty acids. These fatty acids are not only essential to everyday growth and development, but they also provide the body with a variety of cardiovascular and heart benefits. Still, knowing what to look for in a fish oil supplement is important. Don't forget to consult a medical professional before starting fish oil or any other supplements.
Source
Look to see what type of fish was used to create the supplement. According to MedlinePlus, fish often used includes tuna, salmon, halibut, mackerel, sardines and trout. Still, seal and whale blubber are occasionally processed for its rich source of omega-3 fatty acids. Avoid using a supplement that does not label the type of fish the oil came from. Some fish, such as shark, tilefish and King mackerel, contain heavy contaminants and should be avoided.
Ingredients
Always read the ingredients label of any fish oil supplement you are considering purchasing. Fish oil is highly concentrated in two types of omega-3 fatty acids, eicosapentaenoic acid, or EPA for short, and docosahexaenoic acid, or DHA for short. The fish oil label should always indicate how much of each fatty acid is in each capsule of fish oil.The oily substances are taken from tissue of fatty fish. Fish do not produce the fatty acids, but rather ingest them by feeding on algae or other fish that have consumed algae. When purchasing your supplement, look for vitamins that may have been added to it. Vitamins such as vitamin A, B1, B2 or B3 as well as vitamin D are occasionally added to fish oil capsules. Some fish oil capsules contain small amounts of vitamin E so the fish oil does not spoil.
Amount
Read labels to determine how much EPA and DHA is in each capsule. You may notice a difference in amounts of the fatty acids because some fish oils are more concentrated than others. Ask your doctor how much of each fatty acid you should be receiving, if you take fish oil daily. According to the University of Maryland Medical Center, the average fish oil capsule contains about 180 mg of EPA and 120 mg of DHA. Still, the dosage and ratio are different for each supplement.
Contaminants
Because some fish are highly contaminated with mercury, lead and dioxins, it is important to only take a supplement that is certified to be purified and free from toxins. Read over the label for information about the supplier's purification process. Be wary if the label does not contain the information. Many suppliers also place a symbol from the nonprofit group U.S. Pharmacopia indicating they are certified by the group. The organization verifies contents and safety of nutritional supplements. Look for the letters USP on the fish oil labels to help identify the purification and processing standards of the fish oil.
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