Fish oil is one of the most commonly used supplements in the world.
And with good reason! It’s a fantastic source of omega 3’s which is important for your health. Your body can’t create it, however there are food sources in the form of EPA, DHA, and ALA.
When it comes to supplementation, you should always try to get your necessary nutrients from food sources first and only use supplements as complimentary and therapeutic to your diet, and upon the requested of your healthcare practitioner.
Food sources of EPA and DHA include cold water fatty fishes like salmon, trout, mackerel, and tuna.
Food sources of ALA come from plant-based foods like your nuts and seeds.
Supplements become necessary and beneficial if you are deficient and found to be struggling with some of the following health issues:
- Anxiety or Depression
- Inflammation
- Poor Brain health
- Weight Changes
- Fertility and Pregnancy
- Dry hair, skin, and nails
- Immune health
- Cardiovascular health
- Diabetes
- Cancer
But there is absolutely no point in investing in a fish oil supplement to help if it’s not high quality.
Your supplements are only as beneficial as their quality!
But picking a high quality fish oil can be really overwhelming and difficult.
With labels offering confusing and misleading information, it can feel impossible to know what to look for in a good fish oil, which is why I’m breaking it down for you today.
HOW TO PICK A HIGH QUALITY FISH OIL
When looking to purchase a fish oil, there are a few key things you need to pay attention to:
ODOR AND COLOUR
Fish oil is prone to oxidation, with over 50% of over the counter brands exceeding the voluntary recommended levels for markers of oxidation.
Why is this a problem to consume? Oxidation releases free radicals in the body which can create a condition known as oxidative stress. This process then damages cells and alters DNA, and is a known precursor to many diseases.
A strong fishy odor or taste are signs that your fish oil has oxidized.
PAY ATTENTION TO STORAGE
How your fish oil is stored matters because that’s how you protect it from oxidation. Factors that contribute to oxidation are light and temperature. The less processed the oil is, the quicker it can go rancid, and the more care it needs.
Storing your fish oil in the fridge and ensuring it is packaged in a dark or light proof container is very important. Also, fish oils with antioxidants added (like vitamins a, e, and c) show the manufacturers have taken care to protect the oil from oxidation.
Please note: Liquid fish oil is more susceptible to oxidation, therefore not all pill forms of fish oil need to be refrigerated.
CONSIDER THE RATIOS
One of the most confusing parts of purchasing a high quality fish oil is determining the amount of oil needed, plus the ratio of EPA versus DHA.
DHA is really important for neural support and eye support, whereas EPA is a precursor to DHA – so both are really important. Because ALA is found in plant foods, it’s not a common deficiency as it’s pretty easy to get.
Pay attention to the ratio between EPA and DHA. Your fish oil should contain more EPA, almost double that of DHA.
At the end of the day, aim to get in 2-3 servings of high quality fish each week to get your omega’s straight from the source.
However, if you are concerned you may be deficient and are struggling with any health issues above, contact me and we’ll chat about whether a high quality fish oil supplement would be beneficial for you!
