Now that I got all that science stuff out of the way on the last post, let's get to the actual fish oil. So, as I said in the last post, fish oil is a great way to get Omega-3 fats in your diet. Because of the anti-inflammatory benefits of the Omega-3 in fish oils, studies have shown to help with many health related issues such as: heart disease, high blood pressure, some cancers, Crohn's disease, high cholesterol, depression, and others.
How much should you take daily?
There are two main types of Omega-3 fats in fish oil, EPA and DHA. Most fish oils contain both EPA and DHA and the label should show how much of each and the total of all Omega-3s. I see a lot of recommendations of 400-800 mg daily. However, I believe that would be the minimum dose, but ultimately you should try to get between 1000 and 2000 mg of total Omega-3s each day with slightly more EPA than DHA. On days that you eat fish, you don't have to supplement with fish oil. If you are nursing or pregnant, you should take a fish oil that contains more DHA than EPA. DHA is good for the healthy development of infant brain, eyes, and nervous system. If you suffer from any of the health problems above, you should increase the total Omega-3s to 2000-4000 mg daily. Try to split the dose so that you are taking 2 to 3 smaller doses throughout the day.
How to find a good fish oil
There are a few main things to take into consideration when looking for a good fish oil. It usually comes in a soft gel or liquid form.
1. As stated above, look at the total amounts of EPA, DHA, and total Omega-3s. Total Omega-3s should be between 1000-2000 mg.
2. The label should state something about being molecularly distilled and third party tested. This process helps to purify the fish oil to remove contaminants and mercury.
3. The ingredients should state what type of fish were used for the Omega-3s. Look for sardines, anchovies, salmon, and/or cod. These are deep water fish which contain good Omega-3 fats. * Note: Cod liver oil can contain high levels of Vitamin A and D.
4. Smell Test: After purchasing the fish oil, open and smell the oil. If it smells fishy, it probably is rancid or not good quality and may not be as effective.
5. Taste Test: I'm sure you have heard of the "fish burp" with fish oils. Well, this is exactly what it sounds like. If you get a fish burp taste after taking the fish oil, it is probably rancid or not good quality and may not be as effective.
The brand I use at my office is Nordic Naturals, but there are many good brands that meet all the guidelines above. Most health food stores carry quality fish oils.
* Note: Because omega-3s inhibit blood clotting, avoid taking fish oil supplements two weeks before and one week after surgery. Consult a doctor before taking the supplements if you have a chronic blood disorder or are taking blood thinner or other medications.
I really think fish oil is one of the best things you can supplement to your diet for overall health!
If you have any other questions or concerns about fish oil, post a comment and I'll get back to you!
In my next post, I will talk about probiotics!
Thank you veterans!!
Live Well.
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