What Is Fish Oil Omega-3?

Fish oil is the fat or oil that’s extracted from fish tissue. It usually comes from oily fish, such as sardines, sadherring, tuna, salmon, and mackerel. Sometimes it comes from the livers of other fish, as is the case with cod liver oil.

If you don’t eat sufficient fish every week, fish oil supplements can help you get enough omega-3s. Omega-3 fatty acids are polyunsaturated fats responsible for most of the brain and mental health benefits of fish oil. Unfortunately, most people don’t know how to choose fish oil.

The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The omega-3 in plant sources is mainly alpha-linolenic acid (ALA). Although ALA is an essential fatty acid, EPA and DHA have many more health benefits. Humans can’t convert ALA to EPA and DHA very efficiently. Research estimates that human body can only convert less than 10% of the amount of ALA to EPA or DHA.

What are the benefits of taking fish oil?

Fish oil is one of the most commonly consumed dietary supplements. It’s also one of the most researched supplements.

Brain

The omega-3 fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life. They are abundant in the cell membranes of brain cells, preserving cell membrane health and facilitating communication between brain cell. There are also claims that Omega-3 can improve brain function in people with memory problems, such as those with Alzheimer’s disease or other cognitive impairments. Research shows that Omega-3 supplements may be most beneficial when people start taking them in the early stages of brain function decline. If you wait too long, fish oil may be of little benefit to the brain.

Heart

Heart disease is the leading cause of death worldwide. Studies show that people who eat a lot of fish have much lower rates of heart disease. The consumption of fish or fish oil can effectively reduce multiple risk factors for heart disease:

• Cholesterol levels:It can increase levels of “good” HDL cholesterol. However, it does not appear to reduce levels of “bad” LDL cholesterol
• Triglycerides: It can lower triglycerides by about 15–30%
• Blood pressure: Even in small doses, it helps reduce blood pressure in people with elevated levels.
• Plaque: It may prevent the plaques that cause your arteries to harden, as well as make arterial plaques more stable and safer in those who already have them.
• Fatal arrhythmias: In people who are at risk, it may reduce fatal arrhythmia events. Arrhythmias are abnormal heart rhythms that can cause heart attacks in certain cases.

While Omega-3 supplements can improve many of the risk factors for heart disease, there is no final conclusion that it can prevent heart attacks or strokes .

Weight Loss

Omega-3 supplements may help reduce waist circumference, as well as aid weight loss when combined with diet or exercise.

Anti Inflammation

Because Omega-3 has anti-inflammatory properties, it may help treat conditions involving chronic inflammation. In stressed and obese individuals, Omega-3 can reduce the production and gene expression of inflammatory molecules called cytokines. Moreover, Omega-3 supplements can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes painful joints.

Omega-3 supplements in pregnant and breastfeeding mothers may improve hand-eye coordination in infants

How much fish oil should I take?

There are no official recommendations regarding how much omega-3s from fish oil you need to take to see benefits in brain function and mental health. The US Food and Drug Administration has set a safe upper limit for the intake of omega-3 fatty acid supplements at 3,000 mg per day. The European Food Safety Authority has set their recommendation a little higher, at no more than 5,000 mg per day.

Taking 1,000–2,000 mg of omega-3 fatty acids from fish oil daily is likely a good starting point that is well under the recommended upper limit. People with depression should choose fish oil supplements with higher amounts of EPA.

It is very important to read labels carefully when evaluating Omega-3  supplements. A 1,000-mg capsule of fish oil might contain less than 500 mg of actual omega-3 fatty acids. However, this will vary from product to product.

In general, fish oil supplements are considered safe at dosages under those that were mentioned previously. However, as always, you should talk to your physician before starting fish oil supplements.

How to choose fish oil?

Bear in mind of the following points when you select fish oil supplement:

Dosage

EPA and DHA dosage recommendations vary depending on your age and health. Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.

Form

Fish oil supplements come in a number of forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL). Your body doesn’t absorb ethyl esters easily. You should try to choose a fish oil supplement that comes in other better absorbed form.

Concentration

Many supplements contain up to 1,000 mg of fish oil per serving — but only 300 mg of EPA and DHA. Choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.

Purity

A number of Omega-3 supplements don’t contain what they say they do. To avoid these products, choose a supplement that is third-party tested . It is a good sign to have a seal of purity from the Global Organization for EPA and DHA Omega-3s (GOED).

Freshness

Omega-3 fatty acids are prone to oxidation, which makes them go rancid. To avoid this, you can choose a supplement that contains an antioxidant, such as Vitamin E. Also, keep your supplements away from light — ideally in the refrigerator. Don’t use a Omega-3 supplement that has a rancid smell or is out of date.

Sustainability

The production of fish oil from anchovies and similar small fish is more sustainable than that from large fish.

Bio-availability

The ability to absorb the beneficial components of fish oil is based on the molecular shape of the fatty acids. The more natural the structure the better. TG form is much better the EE form.