Category Archives: Omega-3 Sources

Read Fish Oil Labels Like A Pro

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All fish oil products should clearly list their ingredients and nutritional content in a section that’s labeled as Supplement Facts. Reading this list can be a little overwhelming the first time you see it, but it doesn’t have to be.

Before we get started, let’s cover the basics.

What are omega-3s anyway?

Omega-3s are types of essential fatty acids (EFAs, for short). You can think of them as building blocks. They are considered “essential” because the body needs them to carry out important tasks (brain development, cellular growth, metabolism, etc).

However, your body needs fuel to make them. Food and supplements are the body’s only source of these EFAs.

When you look at the Supplement Facts on your bottle of fish oil, you will notice A LOT of information about ingredients. You should also see an area that gives you a “breakdown” of the omega-3s.

What you should see in the Supplement Facts

Since this label is nearly identical to the Nutrition Facts you see on tons of grocery items, a good 90% of the information listed here should be very familiar to you. Notably, you’ll see things like total calories, calories from fat, total fat, and total carbohydrates.

The unfamiliar parts will most likely relate to omega-3 fatty acids. You can expect to see individual amounts given for EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), other omega-3s, and total omega-3s. We’ll go over each of them.

EPA: This ingredient is known as a “long-chain” fatty acid, and is one of the omega-3s people seek when taking fish oil. While many health benefits have been well documented, EPA is commonly known as the “heart-healthy” component in fish oil.

More from FishOilBlog.com: What Else Does EPA Do?

DHA: Like EPA, DHA is another important omega-3. This is one of the most concentrated omega-3 found naturally in the human body. In fact, 97% of the fats found in the brain and as much as 93% of the fats in the retina are from DHA. This fatty acid has a solid reputation for being an incredible building block for mental and visual health.

More from FishOilBlog.com: What Else Does DHA Do?

Other Omega-3s: There are nearly a dozen omega-3s commonly found in nature. Research on the importance of these other omega-3s is accumulating, but much more is known about EPA and DHA.

Total Omega-3s: This ingredient is probably the most commonly misunderstood item listed on the supplement facts.

Other Ingredients: Vitamin E, gelatin, and flavorings are common in softgels. In most cases, they are intended to improve the shelf-life, stability, and taste of the product.

Note: Don’t be surprised if you aren’t able to tell what form your fish oil is in. Fish oil may come in 2 forms — Natural Triglyceride form (which has 300x better absorption) or in the form of Ethyl Esters. Learn how to test your fish oil at home here).

Let’s talk more about what the actual numbers mean.

Demystifying the numbers

The 2 major ingredients on your bottle that you should pay attention to are: EPA and DHA. These are the “active” ingredients in fish oil.

It is pretty common to see a higher ratio of EPA to DHA. In fact, this ratio is usually 2 to 1…but this is a personal preference only. There are many studies showing the effectiveness of each, and even more showing that they work better together.

In some cases you may find that the ratio reversed — with more DHA than EPA — or you even find one type of omega-3 is left out entirely.

Total omega-3s are actually a combined amount per serving for ALL omega-3s included in the fish oil product.

It would be great if there was a standard recommended dosage for fish oil, but there’s not. The reason is that lots of factors can influence how much omega-3 you need to consume. Here are just a few factors:

  • How much omega-3 you consume through food sources
  • How many omega-6s you are getting from your diet
  • Existing health conditions

So what can you do? A good practice is to take an inventory of your current lifestyle. Then, start with low dose (500-1000mg/day) of high quality fish oil & monitor for results.

More from FishOilBlog.com: What Fish Oil Dosage Is Right For You?

Depending on why you started taking fish oil in the first place, your nutritional needs will likely be different from those of your friends and relatives.

When reading the numbers given in the Supplement Facts, be sure to pay extra attention to the serving size and the ingredients listed per serving.

And now some legal-ease: The information provided here is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use this information for diagnosis or treatment of any health problem. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication or if you suspect you might have a health problem. And of course, you should never stop taking any medication without first consulting your physician.

EPA molecule

What Is Eicosapentaenoic Acid, or EPA?

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Over the past few years, research documenting the relationship between essential fatty acids (EFAs) and health has exploded. Many people now know that the 12 kinds of omega-3s are perhaps the most important of these EFAs, and as a result have received a great deal of attention for their wide ranging health effects. Having said that, necessary to point out that not all omega-3s are alike. The purpose of this report is to focus on one specific omega-3: eicosapentaenoic acid (EPA). Read on to learn what EPA is, how it works, and see what has been published about it.

What is EPA?

First, consider the fact that your brain is mostly made up of fat. In fact, your brain’s white matter (this is the stuff that coats the neurons in your brain for speedier communication between regions) is made up of approximately 70% fat! We are not talking about just any fat, though. Your body does not produce this fat on its own, yet slows brain aging when it’s consumed through your diet. This is where EFAs come in!

Basically, there are two distinct types of EFA. You have the short-chain and long-chain flavors. It’s helpful to know that the “short” and “long” part describes  the length of the carbon chain on each EFA. Stay with me here! You don’t need to be a rocket scientist to understand this, I promise. Just know that EPA is one of the long-chain fatty acids and has 20 carbon atoms.

How Does EPA Work?

You will not be surprised to learn that there is no magic involved with the process of how EPA works. It’s actually a fairly simple process. Researchers have discovered that omega-3 and omega-6 actually compete with one another as soon as your body starts to break them down. More specifically, it is the EPA (from omega-3), linoleic acid and arachidonic acid (from omega-6) that results in the most important changes in your body.

At the most simplified level, this competition results in the production of eicosanoids, which your body uses to fight off the inflammation process. However, this process depends very heavily on the *right* balance of arachidonic acid (AA) to EPA. In fact, it is so important it has a special name: the AA to EPA ratio.

If AA is too high, inflammation runs rampant in your body wreaking havoc on your immune system. Too low, and your brain doesn’t have the right tools to  function properly. You can take a test called the Silent Inflammation Profile, which measures how much EPA you need.

At this point, you may be thinking to yourself: “I don’t have any inflammation”…in which case you really need my post: What Is Silent Inflammation? So, let’s move on to some of the other research published on EPA.

What Has Been Published About EPA?

Apart from their anti-inflammatory role, EPA also appears to be key in the development and treatment of several conditions.

EPA & Autism

Today, fish oil supplements for autism is on the rise. Autism is arguably the most popular of the pervasive developmental disorders otherwise known as Autism Spectrum Disorders, or ASD. The exact cause of this disorder is unknown, but evidence suggesting a link between lower levels of EPA and autism is mounting. Findings  from double-blind randomized control studies suggest at in at least a subset of individuals, taking fish oil improves language and learning skills for autistic children.

EPA & Cancer

Cancer is defined by the American Cancer Society as not one disease, but a whole grouping of them (you can read more about breast cancer in one of my other posts). Most cancers involve the faulty life-cycle of cells in the body, where division and mutations are sped up and lead to tumors which can cause serious problems. Some of the existing treatments for cancer are taxing on the body and are not effective in some cases. However, there is strong evidence suggesting the positive effects of omega-3 effects on cancer. For instance, in one study involving non-human subjects, EPA was found to significantly reduce the growth of tumors and even lessen the extent to which subjects were negatively effected by the tumor (such as weight loss). The researchers who led this study added that effects were not seen with doses less than five grams.

EPA & Heart Health

Heart health is a term commonly used to talk about ways of preventing risk factors such as cardiovascular disease (CVD) and stroke that are normally associated with heart disease. There was a lot of buzz when news came that Consumer Reports Votes ‘Yes’ on Fish Oil and recent findings suggest that EPA may be more responsible for the prevention of blood clots which are commonly seen in cases of heart attacks or stroke. Analysts note that higher levels of EPA actually help the body produce a substance that stops blood from clotting.

Further evidence for the positive effects of EPA on the circulatory system can also be seen in Eskimos whose diet is rich in EPA. Eskimos have a significantly lower risk of developing heart attacks and also tend to be free from blood clots.

Other researchers have noted that another reason for this observation may be in EPA’s ability to improve the elasticity of red blood cells, which may play some role in allowing them to pass more freely through veins.

EPA & Mental Health

Mental health is one of the newer and more popular areas of fish oil research now, and exactly how fish oil helps depression is a top question among researchers. The causes for mental illness are widely varied, but modern day scholars agree that a dynamic model makes more sense than a strictly nature vs nurture approach. In light of this holistic approach to psychology, researchers are very interested in recent discoveries of a link between lower levels of EPA and Depression. In particular, researchers have found that AA:EPA ratio is negatively correlated in at least some cases of self reported symptoms of depression.

The notion that the AA:EPA ratio is correlated with depression has been further supported in findings from additional researchers. In a study involving nearly 1,400 participants, researchers looked at the relationship between EPA and depressive symptoms. The results revealed that individuals with depression related symptoms had EPA levels that were .16% lower than people without such symptoms.

EPA also appears to play a role in the treatment of more severe types of mental illness. In at least one study9, EPA was found to be superior to DHA when treating schizophrenia symptoms. The findings showed a significant decrease in “positive”, or outward manifestations of the disorder when participants were treated with EPA for a period of three months.

EPA & High Cholesterol

Cholesterol levels are another important part of heart health, and higher levels are frequently seen in individuals with heart disease. Some researchers now believe EPA may be just as effective as statins, the drugs normally given to treat high cholesterol. Evidence for this claim comes from a study with 18,000 patients with unhealthy cholesterol levels. Following treatment with 1,800 mg of EPA/day, researchers noted a 25% reduction in LDL (the bad kind of cholesterol) in both the experimental group, and a group receiving statins alone. Moreover, the researchers noticed there was also a 19% decrease in the number of heart related problems, when compared to the “statin-only” group.

EPA & Skin Health

UV rays from the sun are one of the main culprits in producing wrinkles.   In a recent study, researchers decided fish oil prevents wrinkles after they applied EPA to human skin cells. They then applied UV radiation to the skin cells to simulate the effects of sun exposure, which results in wrinkles and sagging of the skin.   They concluded from the study that fish oil is “a potential agent for the prevention and treatment of skin aging.”

Inflammation of the skin, psoriasis in particular, is arguably one of the most difficult to treat types of skin condition. However, new research suggests that EPA may be a suitable alternative treatment. Following a twelve-week study, researchers concluded that giving participants 1.8grams of EPA/day resulted in a reduction of scaly skin, itchiness, and severity of symptoms.

More from FishOilBlog.com: Fish Oil & Your Skin: A Primer

Want More EPA In Your Diet?

Lax environmental policies throughout most of the 20th century have led to the dumping of all kinds of waste products into rivers, lakes and oceans, making it impossible to get the amount of omega-3s we need without exposure to dangerous amounts of toxins. A safer way for the average healthy person is to obtain about 2.5g of omega-3 fatty acids a day, provided they have no existing health conditions.

If you would like to see full citations on this post please email me.

Some Fish Oil is Better than Others

Some Fish Oil Works Better Than Others

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A new study has found that certain types of omega-3 fish oil supplements work more efficiently than others.

The study, published in Prostaglandins, Leukotrienes, and Essential Fatty Acids, revealed synthetic fish oil supplements which had been converted back to a triglyceride form work up to 50% better than other products currently on the market. According to the researchers, not only is “re-esterified triglycerides have superior bioavailability, whereas ethyl esters may have a lower bioavailability”, but “free fatty acids have medium bioavailability, which is not different from that of natural fish oil triglycerides”. Huh?

If you’re like most people who are already convinced that taking fish oil is about the smartest thing you can do for your health, that study probably doesn’t tell you a thing. In fact, I’m betting you have only one question on your mind…

Which fish oil should you take?

You see the ads on t.v. for fancy grade fish oil, you know there’s a slim chance your insurance company will actually cover it. You’ve done some homework already, and what you do know is that when it comes to fish oil, there’s a huge difference in price between brands.

What’s up with mega price differences for fish oil?

To figure out what kind of fish oil you should take and what’s the deal with all the price fluctuations, you need to know about about a few things.

Chances are, you’ve never seen the words “bioavailability”, “natural triglyceride form”, or  “ethyl esters” on the bottle of fish oil you’re looking at.  But, I can tell you that each of them have a lot to do with the answer to your questions!

What is Bioavailability?

Let’s start with the concept of bioavailability. According to the FDA’s Bioavailability and Bioequivalence Requirements, bioavailability is “the rate and extent to which the active ingredient or active moiety is absorbed from a drug product and becomes available at the site of action”…. but really means how easily your body can make use of the substances you stick inside.

Consider this quick example: if you start your morning with a slice of whole grain toast, and a scrambled egg with a little low-fat feta cheese and some fresh spinach – BAM! It’s pretty easy for your body to use up the carbs, protein, dairy, fiber, and other vitamins.

Now, on the other hand if you decide to have some chocolate cake for breakfast it will require much more of your body’s energy to to make use of those empty calories and over-abundant sugars.

In the same way, fish oils and other nutritional supplements can be either easy for your body to use, or require more effort. Now, it’s time to review triglycerides.

What do Triglycerides have to do with Fish Oil?

I wont bore you to death with all the chemistry here, but the take away message is that fish oil exists naturally in the form of triglycerides. That is to say, the omega-3 fatty acids found in fish oil bind or stick to glycerol molecules.

Tempting as it may seem, don’t confuse fish oil in natural triglyceride form with the bad triglycerides your cardiologist hates! Why not? For starters, the American Heart Association says high doses of omega-3 fatty acids actually lowers high triglycerides in the blood. Sure, this seems counter intuitive but it has to do with the balance of omega-6 fatty acids and the specific way your body converts fatty acids. So, we’ve covered bioavailability and triglycerides…next is ethyl esters.

What are Ethyl Esters?

Basically, anytime fish oil is molecularly-distilled it becomes an ethyl ester. Unlike fish oil in triglyceride form, the omega-3 fatty acids bond or stick to ethanol molecules.

Finally, we can go back and answer your questions!

The type of fish oil you choose -  whether it’s in triglyceride or ethyl ester form – matters. A lot, actually.  For a while now, we’ve known that ethyl ester type fish oils are less bioavailable than their triglyceride based counterparts. The findings from this recent study only confirm what we already knew.

What is pretty neat is that the study found that free fatty acids (these come plain old triglyceride based fish oils) work just as well as the fatty acids found in fish right out of the sea.

So, why is it that ethyl esters are still on the shelves here in the U.S.? Yep, you probably guessed it. It all boils down to money, hence the mega price differences for fish oil. After fish oil is molecularly-distilled, it can very easily be converted back into a triglyceride. It does, however, require more costs to the manufacturer.

You, the unsuspecting consumer, would never know this just by looking at your bottle of fish oil because most manufactures don’t bother to mention bioavailability, triglycerides, or ethyl esters on their products.

Sources:

American Heart Association. “Fish and Omega-3 Fatty Acids”. Date Accessed: September 23, 2010.

Daniells S, “Omega-3 Bioavailability: Scientists Lift the Lid on Which Forms Work Best”. Date Accessed: September 23, 2010.

Food and Drug Administration. Code of Federal Regulations. “Bioavailability and Bioequivalence Requirements”. 21CFR320. Date Accessed: September 23, 2010

Lawson LD, et al “Human absorption of fish oil fatty acids as triacylglycerols, free acids, or ethyl esters.” Biochem Biophys Res Commun. 1988 Apr;152(1):328-35

Lawson LD, et al, “Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal.” Biochem Biophys Res Commun. 1988 Oct 31;156(2):960-3

Yang LY, et al “Lipolysis of menhaden oil triacylglycerols and the corresponding fatty acid alkyl esters by pancreatic lipase in vitro: a reexamination” J Lipid Res 1990 Jan;31(1):137-47

DHA Molecule

What is DHA, or Docosahexaeonic Acid?

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Overview

Your brain uses two types of fatty acids to build new cells. One of them is omega-3, the other is omega-6, together they are “essential” for the brain to function and so are referred to as essential fatty acids, or EFAs. In this guide, we will focus on omega-3s , however, you must first realize that not all omega-3s are the same. I’ll teach you about DHA, one type of omega-3 and explain why it’s so important. I’ll also share some of the research that has been done, and tell you how you can get more of it in your diet.

What is DHA?

There are two distinct classifications of omega-3 fatty acids. They are short-chain and long-chain, both of which describe the length of the carbon chain on each acid. One of the two long-chain fatty acids that are of interest to us here is Docosahexaenoic Acid (DHA) which contains 22 carbons. Together with EPA (the other long-chain fatty acid), these long- chain fatty acids are the omega-3s that we take fish oil for. The short-chain fatty acid is Alpha-Linoleic Acid (ALA), which has only 18 carbons and is the omega-3 fatty acid found in flaxseed oil.

You might be wondering what difference a few carbons makes -  its a big difference, actually. ALA is only useful to your body because it can be converted into EPA and DHA, albeit at a substantially low rate. The study with the most liberal results to date indicates that only 15% of ALA gets converted into the more useful EPA & DHA, while another study reported a conversion rate of only 0.2%. Notice this – it’s important – that’s a point two percent…Not even half of 1%!!

How does it Work?

Researchers have unlocked the means by which DHA works, so it’s no longer a mystery. In general, DHA does its job by reducing the amount of inflammation in the body. Specifically, as your body metabolizes essential fatty acids it also produces eicosanoids and other fatty substances, which signal to your body information about how to handle inflammation.

By contrast, omega-6 fatty acids found in vegetable oils have the opposite effect of increasing inflammation. In order for your body to be healthy, omega-3 and omega-6 levels must be balanced at a ratio of about 1:2. The typical American diet, however, has levels upwards of 1:20 — 10 times the ideal level!

Why is DHA important?

The DHA found in fish oils reduce inflammation. This inflammation is a consequence of high levels of pro-inflammatory omega-6s in the diet and directly contributes to dangerous silent inflammation in your body.

Silent inflammation is inflammation in the body that has no detectable symptoms. The inflammation from excess omega-6s is an insidious affair, meaning by the time you realize it’s a problem you already a full-blown condition. By then, levels of inflammation have been building up in the body for a very long time, the result of which is acute symptoms of a chronic disease. Unless inflammation levels are reduced, the condition will continue to get worse, and other health conditions will begin to surface.

Another major reason DHA is so important is because your body uses it to make new brain cells. Furthermore, your brain can use DHA to improve communication from one area of the brain to another. This communication is made possible through myelin, a fatty substance that serves as both a protective sheathe and a conduit which surrounds the neurons in your brain and also the pathways those neurons use to send signals back and forth.

Without this protective coating, communication between your brain and other parts of your body is much more difficult. Certain autoimmune disorders such as multiple sclerosis, which involve the destruction of myelin are thought to be caused by inflammation in the body.

Your brain is fat!

Okay, about 66% of your brain is fat. A large percentage of these are DHA. It’s clear to see that the DHA in fish oil can play a large role in the developing child. During the third trimester of pregnancy, the brain of the fetus grows at a rate of 250,000 new neurons every minute! To create new neurons in the brain, the fetus needs adequate levels of DHA, one of the omega-3 fatty acids in fish oil. If the mother is not supplementing with fish oil, the fetus uses the mother’s own reserves of DHA in her brain. The problem with this scenario should be obvious, and it’s why fish oil has been effective in treating postpartum depression.

However, the mother’s brain is not an adequate source of omega-3s and, to ensure optimal health for the baby, the mother must supplement with omega-3s. A recent study found that infants born of mothers that took fish oil supplements during pregnancy were much less likely to develop allergies, asthma and eczema! A second study examined babies of mothers who took fish oil supplements during pregnancy and, at 2.5 years of age, they demonstrated better hand- eye coordination, comprehension and vocabulary. Another study showed that fish oil supplements extended the length of pregnancy, suggesting that fish oil may be useful for mothers at risk for premature delivery. Furthermore, omega-3s have shown benefits for helping premature babies to develop normally.

Current DHA Research
The need for omega-3 supplementation definitely doesn’t stop at birth, as omega-3s are just as important for infants. In fact, in Denmark, nursing mothers are required by law to take fish oil supplements! Several studies have shown benefits for infants, such as better vision, enhanced growth, improved mental functioning and motor skills.

The benefits of DHA continue well into adulthood, too, and preliminary research shows promising results in the following areas: ADHD, skin care, cholesterol, cancer, diabetes, digestion, vision, heart, respiratory health/allergies, depression & anxiety, immune system, and treating pain. The reader is referred to earlier posts I’ve made covering their use in these conditions.

Now is a good time to point out some differences between DHA and another type of omega-3, EPA. While certainly both are necessary components of a healthy diet, they do not do the same things. Take for instance the role of omega-3s in hypertension. Researchers12 have found that purified DHA alone, has the effect of significantly reducing blood pressure and heart rate in men, while EPA has no such effect.

What are some sources of DHA?

Your body cannot make these EFAs on its own, though. They need to be converted from other sources in your diet. Dietary sources of omega-3s include oily fish like salmon and sardines. However, because the quality of fish we consume is often compromised due to environmental pollution and various toxins, it makes more sense to obtain your omega-3s  from a highly purified fish oil supplement that follows strict standards.

However, choosing the right supplement is often a tricky business because the Food and Drug Administration (FDA) does not evaluate or regulate these supplements. As a result, many manufactures opt to bypass any diagnostic procedures on their products.

If you would like to see full citations for this post, please email me.

ALA Molecule

What Is Alpha-Linoleic Acid, Or ALA?

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A Guide to Evaluating ALA as a Vegetarian Source of Omega-3

Overview

Alpha-Linoleic Acid – better known as (ALA) – is one type of omega-3 essential fatty acid. It is considered “essential” because your body cannot produce it on its own, and thus has to obtain it through dietary means in order to function properly. Foods that are rich in sources of ALA include:

Because ALA is derived primarily from plant sources, this type of omega-3 is often considered the best for vegetarians.

The argument that flax-seed oil is the best source of omega-3s for vegetarians is not entirely logically convincing, since it ignores certain crucial assumptions.

To better understand this, it’s helpful to know that there are two types of omega-3 fatty acids. There are short chain and long chain, and these titles refer to the length of the carbon chain on each acid. The long chain types, EPA and DHA have 20 and 22 carbons, respectively. ALA on the other hand, is a short chain and contains only 18 carbons.

ALA is Inferior to EPA & DHA

First, the argument assumes that your body can efficiently make use of ALA. Instead, your body merely *uses* ALA to produce EPA and DHA (the two other essential fatty acids in omega-3s). However, this process is not very efficient. In fact, the study with the most liberal results to date indicates that only 15% of ALA gets converted into the more useful EPA & DHA, while another study reported a conversion rate of only 0.2%. So while the ALA found in flax-seed oil is one source of omega-3s, not all of it is converted into a form that your body can make use of.

ALA Increases Inflammation

Second, the argument never addresses what happens to the ALA that doesn’t get converted into EPA and DHA. For instance, if we average the total percentage of ALA in a usable form, we get something like 8%. The remaining 92% that doesn’t get converted instead gets converted into Arachidonic Acid (AA), which is responsible for increased inflammation in the body – the very inflammation that the omega-3s are taken to mitigate!

ALA has been Linked to Cancer & Vision Problems

Finally, the argument omits the correlation between ALA, certain types of cancer, and an increased risk for age related macular degeneration (AMD). While there have been numerous studies and clinical trials showing a strong correlation between higher levels of EPA & DHA  and lower risk of developing cancer and AMD, some studies actually show that diets high in ALA may lead to an *increased* risk for these conditions. You can read more about omega-3 fish oil and cancer in some of my earlier posts.

Thus, the argument is not completely sound. The evidence in support of the conclusion that flax-seed oil is the best source of omega-3s for vegetarians does little to prove the conclusion since it does not address the assumptions already raised. Ultimately, the argument might be strengthened if the vegetarian source of omega-3 was superior to EPA & DHA sources, did not increase inflammation within the body, and was not associated with harmful side effects. At the very least, flax-seed oil is a highly inefficient source of omega-3s, and at worst, it can actually exacerbate inflammation-based conditions. If you are a vegetarian, consider making a compromise – after all, we wouldn’t be human without the omega-3s from fish oil.

Other Vegetarian Sources of Omega-3s

Since Omega-3s aren’t actually created by fish, and instead come from the micro-algae that is the primary food source for marine life, in theory we should be able to create omega-3 supplements from that algae. However, this has proven to be a difficult and expensive task. There is a product called V-Pure Omega 3 Vegetarian EPA & DHA, but it’s expensive, low- concentration and only has 25mg of EPA per capsule. While it has a lot to be desired, being made from pure algae makes it a true vegetarian source of Omega-3. An alternative brand is Martek, but their products only contain DHA and not EPA.

Deep Sea Fish Oil

What is Deep Sea Fish Oil and Should You Buy It?

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As the science and health community continues to study and learn more and more about fish oil benefits, it seems that we’re hearing about fish oil in the news and seeing new products pop up constantly. One of the terms you may have seen describing fish oil is “deep sea fish oil”. So what exactly does “deep sea fish oil” mean, and is it important when you’re choosing a fish oil product?

Generally speaking, fish oil is not produced from fish that are considered to be truly “deep sea” species, or in other words, fish living in extremely deep waters (1800m) where little sunlight penetrates the water. The fish that are most oily and have the highest natural concentrations of omega-3s are anchovies, sardines, herring and mackerel. These fish can actually be found anywhere from the surface to 1000m deep.

Aside from their high omega-3 content, another reason these species of fish are most suitable for quality fish oil products is that they have are smaller, have shorter life spans and are lower on the food chain. This means that they do not accumulate as many toxins as larger species of fish that live longer and eat lots of smaller fish. (Some deepwater species can live as long as 70 years!) The species mentioned above are also great because they reproduce quickly and are more sustainable.

While there’s no way to be absolutely certain other than to choose a product from a very reputable company that specializes in producing fish oil products, if you see “deep sea” on the label, it probably means that the fish were sourced from the open ocean vs. more shallow waters. If you’re shopping for an omega-3 fish oil product, you’re bound to run into a lot of marketing phrases and terms. As the benefits of fish oil become more publicized, you”ll now find products in giant chain stores, discount pharmacies and grocery stores, which means plenty of confusing (and even misleading) marketing claims. So what should you look for?

Check the label for the fish species mentioned above, and if it just mentions something generic like “fish oil concentrate”or “marine lipids,” it’s a good idea to pass. After that, make sure the product lists the exact amount of EPA and DHA (the 2 omega-3s in fish oil) in each serving. Many fish oils are not very concentrated, so make sure you check the EPA/DHA content versus the price to make sure you’re getting the most for your money.

If you can, do some research before you buy your fish oil. Look for companies that adhere to pharmaceutical quality and purity standards. While these standards are not legally enforced in the United States, international standards and third-party testing organizations that set the bar for quality fish oil do exist. A reputable company will give plenty of details about their practices, from the initial catch to the manufacturing and bottling process — and the standards to which they adhere, providing proof validated by a trusted third-party source.

About Omega-3 Fatty Acids:

Omega-3 fatty acids are essential fats that are good for our health. Fish are by far the richest dietary source of omega-3s, and Taking fish oil is one of the safest, best ways to obtain these extremely beneficial fats. So what specifically is fish oil good for?

It’s well documented that fish oil supplementation reduces the risk of cardiovascular disease, cardiac arrest and inflammation in the body. It may also lower blood pressure, bad cholesterol and triglyceride levels. The benefits don’t stop there – research and clinical studies have had successful results using fish oil to alleviate symptoms associated with such disorders as bipolar, schizophrenia, ADHD and depression. Omega-3s are highly concentrated in the brain, so it’s no surprise that fish oil also helps the brain to develop and function effectively. Maybe the right question to ask is what is fish oil NOT good for?

Medicinal Herbs, Spices, Seeds

7 Omega-3 Foods: What Can You Eat to Get Omega-3s?

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While omega-3 supplements such as fish oil have become extremely popular in recent years, many people naturally are interested in obtaining their nutrients from food rather than supplements. They believe, perhaps rightly so, that nutrients in their natural form have not undergone processing that could affect their quality and potency. This is especially true with regards to fish oil supplements, because the omega-3 fatty acids in fish oil are very prone to oxidation, and thus we must be very careful when choosing such supplements.

For those wishing to avoid the supplement route, there are many foods that offer omega-3 fatty acids. However, not all fish oil is the same! Some offer omega-3s that are in a form which the body cannot make use of, while others run the risk of toxic contamination. We’ll discuss all the various food sources in this article, plus their pros and cons:

1. Fish: The “old faithful” of Omega-3 fatty acids. Fish have been the most popular source of omega-3s for perhaps centuries, ever since people began recognizing that fish was “brain food.” Fish contain the two most important omega-3 fatty acids, EPA and DHA. However, fish are also prone to accumulating the toxic pollutants that fill our oceans and lakes.

2. Krill: Krill oil, containing both EPA and DHA like fish, has become extremely popular in recent years, but not very many people are keen on eating krill itself. But seeing as it is consumed in Japan, it’s worth mentioning in this article. The reason krill has become a popular omega-3 source is because the omega-3 fatty acids are found in a unique form (phospholipids) versus the triglycerides in fish oil, and the presence of an antioxidant called astaxanthin. There hasn’t been much research to that either of these contribute to krill being a superior form of omega-3. Furthermore, krill are just as susceptible to contamination as fish are, though many people don’t realize that.

3. Algae: Fish don’t actually make omega-3 fatty acids. So where do they get them from? Algae! Fish consume the algae from the ocean floor, which creates omega-3s. The fish accumulate the omega-3s from the algae in their fat, which is what we consume as fish oil supplements. Is this even a food? I don’t really know anyone that consumes algae, but hey — fish eat it, so it must be a food, right? =)

4. Chia: Chia seeds, also known in the botanical community by the name Salvia Hispanica L., are certainly one of the lesser known sources of omega-3 on the market. To be sure, even less attention is paid to the type of omega-3 fatty acid this source yields. Similar to the flaxseed you’ll read about below, this source is rich in ALA. A type of omega-3 that’s not efficiently used by your body. While some people consume chia directly for it’s omega-3 content, others have been interested in it’s ability to produce healthier meat alternatives. One recent study found that feeding pigs chia actually did result in higher ALA content. However, I’ll repeat this is not an ideal type of omega-3 to consume!

5. Walnuts: Chances are, if you’re even the slightest bit health conscious you’ve heard a daily handful of walnuts can be good for high cholesterol. This is more than an old wives’ tale. Walnuts have huge amounts of omega-3s, as much as 2.6 grams of omega-3 can be found in a 1oz portion. Since there are nearly 200 calories in this same serving, most doctors only recommend a handful per day.

6. Flax Seed Oil: Flax, or flax seed oil is very popular with vegetarians since it provides omega-3s without needlessly involving fish. The type of omega-3 fatty acid found in flax is called ALA, which your body doesn’t do a good job at using. In fact, you would need to take 7 times the amount of flax seed oil to get the same benefits as fish oil. Plus, there is research suggesting that what doesn’t get converted can increase your risk for scary health conditions like silent inflammation, and even cancer.

7. Sage: Like flaxseed oil, sage contains ALA and is therefore not as beneficial as other types of omega-3 like EPA and DHA. Not all sage plants are the same, either. Some types like clary sage are better than others. In addition, certain types of sage also contain strong antioxidants which are helpful in balancing the omega-3 and omega-6 ratios.