Fish oil contains a vast amount of heart and cardiovascular benefits. However, a common concern is the amount of mercury in the supplement. According to the University of Alabama at Birmingham, almost all seafood contains trace amounts of mercury or lead, which aren't harmful to adults. Nevertheless, these small amounts may be dangerous to unborn children, infants and toddlers. Understand how your fish oil is manufactured as well as ingredients by always reading your supplement's label. As with any nutritional supplement, seek your medical doctor's approval before adding omega-3 gel capsules into your diet.
Purification
Most fish oil producers either use a fish low in mercury levels, or process the fish oil to remove any types of contaminants. Look for fish oils stating how their fish oil has been purified. Many supplements are reviewed by the U.S. Pharmacopeia, a third-party nonprofit organization that examines ingredients and looks for high levels of contaminants, such as mercury and lead. Omega-3 supplements verified as safe by the group include the label "USP Verified" on the label. It's important to purchase a fish oil with quality claims made by a third-party not associated with the manufacturer.
High-Mercury Fish
Fish with high amounts of mercury are commonly at the bottom of the food chain and considered predatory fish with longer life spans. These fish include shark, tilefish, king mackerel and swordfish. Though these fish are rarely used to create omega-3 supplements, it's important to always read your supplement's ingredient list.
Low-Mercury Fish
Fish with low levels of mercury are often used to create fish oil capsules. These fish include salmon, tuna, herring and sardines. According to MedlinePlus, whale and seal blubber are also processed to create fish oil supplements. The type of fish used to create your fish oil should always be labeled on your supplement's bottle.
Alternatives
If you still feel uncomfortable consuming fish oil to receive your daily dose of omega-3 essential fatty acids, other supplements are available. Algae are the source of omega-3 fatty acids for fish. Algae supplements are available and often touted as a vegetarian alternative. Flaxseed oil contains high amounts of alpha-linolenic acid, a plant-based source of omega-3 fatty acids. Alpha-linolenic acid converts in the body to the same fatty acids found in seafood. However, the body does have some difficulty in this conversion process. According to Harvard Health Publications, much higher amounts of flaxseed oil are required to receive the same benefits as fish oil.
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