Fish oil supplements contain good fats, known as eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which are omega-3 fatty acids and minimally secreted by the body. Supplements with the highest amounts of EPA and DHA may be most beneficial for certain conditions, such as cardiovascular disease, arthritis, cancer, eye disease, mental disorders and other inflammatory diseases.
Label Reading
Since EPA and DHA are the ingredients in fish oil supplements that are thought to positively affect the body, it is important to read supplement labels to educate yourself on the amounts of these specific fats that your fish oil supplement is providing. Typically, the amount of omega-3 fatty acids in a fish oil supplement is 30 percent DHA and EPA combined. Therefore, if a supplement contains 1,200 milligrams of omega-3 fatty acids, it may only contain 400 milligrams of EPA and DHA. A good supplement contains around 1,000 mg of combined EPA and DHA.
Product Review
Before being sold on the market, federal and state agencies are not required to test fish oil supplements. Therefore, as the amounts of EPA and DHA in supplements vary based on the processing method and source, Consumer Labs conducted a study in 2010 comparing 24 omega-3 fatty acid supplements. The fish oil supplements containing the highest amounts of EPA and DHA per recommended daily serving include the following: Advocare OmegaPlex Omega-3 Fatty Acid, 2,000 milligrams; Life Extension Super Omega-3, 2,400 milligrams; and Res-Q 1250, 1,700 milligrams.
Considerations
When purchasing a fish oil supplement, your daily intake should be based on why you are taking it. Your health care provider can help you determine the amount of EPA and DHA that is most effective for your body. Also, buy omega-3 supplements without omega-6 fatty acids. Some health care providers believe Americans are getting too much omega-6 fatty acids in comparison to omega-3s, so including them in a supplement is not beneficial. Additionally, consider how much omega-3 fatty acids you are consuming in your diet and adjust your supplements accordingly.
Omega-3 Fatty Acids From Food
The American Heart Association recommends consuming at least two, 3-ounce servings of fish per week. Total amounts of EPA and DHA in fish varies, but all of the following are good sources of fish oil high in omega-3s: salmon, white tuna, whitefish, mackerel and halibut. Also, eggs, margarine spread, soymilk and other fortified food products contain between 50 and 100 milligrams per serving.
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