Omega-3 fatty acids are very beneficial to your health.
The best approach to obtaining enough omega-3s is to eat whole foods high in omega-3s, such as fatty fish.
If you don’t take a lot of fatty fish, you may think about taking a supplement.
There are, however, hundreds of various omega-3 pills on the market. They do not all have the same health advantages.
This comprehensive overview covers all you need to know about omega-3 supplements.
Omega-3s come in several forms.
Fish oil is accessible in both natural and processed forms.
The form of the fatty acids may be affected by processing. This is significant because certain types are better absorbed than others.
- Fish. Omega-3 fatty acids are found in entire fish as free fatty acids, phospholipids, and triglycerides.
- Oil from fish. Omega-3 fatty acids are typically found as triglycerides in standard fish oils.
- Fish oil has been processed. When refining fish oils, food chemists often convert the triglycerides into ethyl esters, enabling them to modify the quantity of DHA and EPA in the oil.
- Triglycerides have been reformed. Ethyl esters in processed fish oils may be turned back into triglycerides, referred to as “reformed” triglycerides.
All of these forms offer health advantages, but studies show that the absorption of omega-3 from ethyl esters is not as good as from the other states — while further research suggests that they are as effectively absorbed (1, 2).
Natural fish oil
This is oil derived from the tissue of oily fish, mainly in the form of triglycerides. It’s the closest thing to genuine fish you can get.
Natural fish oil includes a variety of essential elements.
The omega-3 content of fish oil, which includes both EPA and DHA, ranges from 18–to 31 percent; however, the quantity varies by fish species (3, 4, 5).
Natural fish oil also contains vitamins A and D.
Natural fish oil is often found in salmon, sardines, herring, menhaden, and cod liver. These oils are available as capsules or liquid (6).
Processed fish oil
Purified and concentrated fish oil is used in processing. It is made up of ethyl esters or triglycerides.
Purification removes pollutants such as mercury and PCBs from the oil. Concentrating the oil may also boost the amounts of EPA and DHA. Certain oils may contain 50–90% pure EPA and DHA.
Processed fish oils account for the great bulk of the fish oil industry since they are inexpensive and often come in capsule form, which is popular with customers.
When processed fish oil is in the ethyl ester form, your body does not absorb it as effectively as natural fish oil. Ethyl esters are likewise more susceptible to oxidation and rancidity than triglycerides.
However, some producers further process the oil to transform it into a synthetic triglyceride form that is easily absorbed.
These are known as reformed (or re-esterified) triglycerides. They are the most costly fish oil supplements and account for a tiny portion of the market.
Krill oil
Antarctic krill, a little shrimp-like animal, is used to obtain krill oil. Krill oil includes omega-3 triglycerides and phospholipids (7, 8).
Numerous studies have demonstrated that phospholipids in krill oil absorb omega-3 exactly as efficiently as triglycerides in fish oil – sometimes even better (9, 10, 11, 12).
Astaxanthin, a powerful antioxidant in krill oil, makes it highly resistant to oxidation (13).
Furthermore, since krill are tiny and have a short lifespan, they do not acquire many toxins throughout their lives. As a result, their oil does not need purification and is seldom encountered in the ethyl ester form.
Green-lipped mussel oil
Endemic to New Zealand, its oil is typically composed of triglycerides and free fatty acids.
Aside from EPA and DHA, it also includes trace levels of eicosatetraenoic acid (ETA). This uncommon omega-3 fatty acid may be even more efficient in reducing inflammation than other omega-3s (14, 15).
Eating green-lipped mussel oil rather than fish oil is more ecologically beneficial.
Mammalian fat
Mammalian omega-3 oil is derived from seal fat and is available in natural triglycerides.
It includes relatively high levels of docosapentaenoic acid (DPA), an omega-3 fatty acid with various possible health advantages, and EPA and DHA. Mammalian omega-3 oil is shallow in omega-6 fatty acids (16).
ALA oil
Alpha-linolenic acid (ALA) is an abbreviation for alpha-linolenic acid. It is the plant version of omega-3 fatty acids.
It’s especially abundant in flax, chia, and hemp seeds.
Your body can convert it into EPA or DHA, but the process is inefficient. Most plant oils are also richer in omega-6 fatty acids than omega-3 fatty acids (17, 18, 19).
Algal oil
Marine algae, especially microalgae, are another source of EPA and DHA triglycerides.
The EPA and DHA found in fish are derived from algae. It is consumed by smaller fish and then goes up the food chain.
According to research, algal oil has more omega-3 fatty acids, notably DHA, than fish oil. It’s an excellent source for vegetarians and vegans (20, 21).
It may also include essential minerals such as iodine.
Algal oil is also thought to be ecologically benign. It has no pollutants like heavy metals, making it a sustainable and healthful solution.
Omega-3 capsules
Omega-3 fatty acids are often available as capsules or soft gels.
These are popular among customers since they have no flavor and are simple to take.
The capsules are typically constructed of a soft layer of gelatin, with an enteric coating used by many manufacturers.
The enteric coating prevents the capsule from dissolving until it reaches the small intestine. This is often added in fish oil capsules to avoid fish burps.
It may, however, hide the terrible odor of rancid fish oil.
If you take omega-3 capsules, it’s a good idea to open one and smell it from time to time to ensure it hasn’t gone rancid.
What to Look Out For When Purchasing Supplements
When purchasing an omega-3 supplement, always read the label thoroughly.
Check out the following as well:
- Omega-3 fatty acid. Many omega-3 supplements have little or no EPA and DHA, the two most significant kinds of omega-3s. Check to see whether your supplement includes them.
- Amount of omega-3 fatty acids. The cover of a supplement may state that it includes 1,000 mg of fish oil per capsule. However, the EPA and DHA content is just 320 mg, as displayed on the back.
- Omega-3 fatty acid. Instead of EE, search for FFA (free fatty acids), TG, RTG (triglycerides and reformed triglycerides), and PLs (phospholipids) (ethyl esters).
- Authenticity and purity. Purchase items that have either the GOED purity standard or a third-party seal. These labels demonstrate that they are safe and accomplish what they claim to do.
- Freshness. Omega-3 fatty acids are prone to rancidity. When they deteriorate, they emit a terrible odor and become less intense, if not toxic. Always check the expiration date, smell the goods, and look for antioxidants such as vitamin E.
- Sustainability. Buy fish oil that has been certified by the MSC, the Environmental Defense Fund, or a comparable organization. Small fish with short lifespans are more likely to be sustainable.
Which omega-3 supplements are the best?
A daily fish oil supplement is probably the best option for most individuals trying to enhance their health.
However, remember that natural fish oil typically contains 30% EPA and DHA, leaving 70% for other fats.
Supplements with a higher concentration of omega-3s are also available. EPA and DHA concentrations may reach up to 90%. Look for companies with omega-3s as free fatty acids for the most significant outcomes. Triglycerides and phospholipids are also beneficial.
Nordic Naturals, Green Pasture, Bio-Marine Plus, Omegavia, and Ovega-3 are a few good omega-3 supplement products.
The bottom line
A regular fish oil supplement is likely adequate for the majority of individuals.
However, be sure that the supplement includes what it claims to offer, paying careful attention to the EPA and DHA levels.
EPA and DHA are very often found in omega-3 products derived from animals. There are vegetarian choices, although they generally include ALA. One exception is algal oil, a high-quality omega-3 source appropriate for everyone, even vegans.
Taking these supplements with a fat-containing meal is ideal since fat enhances omega-3 absorption (22).
Finally, omega-3s, like fish, are perishable, so purchasing in bulk is a terrible idea.
Finally, omega-3s may be one of the most effective supplements you can take. Just be careful to make an informed decision.
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