Fish oil is a great source of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for supporting heart health. Research shows that omega-3 exerts its cardioprotective effects through multiple mechanisms, including interfering with the aggregation of blood clot-forming platelets, slowing the growth of atherosclerotic plaques, lowering triglyceride levels and slightly lowering blood pressure. They may also help support joint, nervous system, and eye health.
Omega-3 fatty acids are considered “essential” because our bodies cannot synthesize them and must obtain them from our diet. For people who don't regularly eat omega-3-rich fish (such as salmon, sardines, mackerel and anchovies) or who follow a vegetarian diet, a fish oil supplement may be an option worth considering. Since there are tons of fish oil supplements to choose from, let us guide you through all the information you need about fish oil to help you make your decision.
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The dosage of fish oil depends on the omega-3 content of the fish oil. Therefore, the important numbers to look for on fish oil supplement labels are the actual omega-3 content, expressed in milligrams of EPA and DHA, which are the "active ingredients." The concentrations of EPA and DHA in different products vary, depending on the levels of other ingredients in the product and how the fish oil is processed. The total fish oil content per capsule is usually written on the front label, while the actual omega-3 content can be found on the supplement facts panel or ingredient list.
Learn about fish oil forms
Fish oil comes in two different forms, the triglyceride and ethyl ester forms. Natural fish oil comes from the tissues of oily fish and exists mainly in the form of triglycerides. When fish oils are processed to purify or concentrate, they are converted into their naturally occurring ethyl ester form. The purification process removes contaminants such as mercury, lead, and other marine pollutants, while concentrating the fish oil increases the content of EPA and DHA. Research shows that fish oil in its natural triglyceride form is more easily absorbed than its ethyl ester form, and that processed fish oil is more susceptible to oxidation. Still, some manufacturers further process fish oil, converting it back into synthetic triglyceride form for better absorption.
formula
Fish oil often comes in the form of capsules or softgels to mask the fish oil's odor and make it easier to swallow. They can be made from bovine gelatin, fish gelatin or plant-based ingredients. Marine softgels and vegetable capsules would be a good choice for people who are unable to consume bovine gelatin for religious, cultural or dietary reasons. In addition, some manufacturers use enteric coatings to reduce fishy odor and increase the absorption of omega-3 fatty acids by protecting the fish oil softgels from dissolving before they reach the small intestine for absorption.
purity
Due to ocean pollution, toxic chemicals such as heavy metals, polychlorinated biphenyls (PCBs), and dioxins have accumulated in fish, causing many people to worry when purchasing fish oil products. This may seem like an unnecessary concern since fish oil is made through a molecular distillation process that removes toxins from the oil to within safe limits. On top of that, it might be wise to look for fish oil supplements derived from smaller fish lower on the food chain, such as sardines and anchovies, as these fish naturally contain lower concentrations of contaminants.
correct dosage
The amount of fish oil you should consume each day varies depending on your supplementation goals. The U.S. Food and Drug Administration (FDA) has determined that 3 grams of omega-3 fatty acids per day is safe for adults. The AHA recommends that patients with coronary heart disease should consume 1g of EPA and DHA daily to achieve secondary prevention of cardiovascular events. Consuming 3-4 grams of EPA and DHA per day may help reduce elevated triglyceride levels in the blood, which is a risk factor for heart attack. Consuming at least 2 grams of Omega-3 fatty acids per day also has a certain effect on lowering blood pressure. In addition to supporting heart health, consuming at least 2.7 grams of omega-3s daily may be beneficial in reducing symptoms of rheumatoid arthritis, such as joint pain, swelling, and morning stiffness.
There are no conclusive recommendations for fish oil dosage to support mental health. Emerging evidence suggests that daily omega-3 supplementation may benefit symptoms of depression and support cognitive function in older adults. The World Health Organization recommends that pregnant and breastfeeding women should consume 300 mg of omega-3 fatty acids daily, including at least 200 mg of DHA, to support fetal brain and eye development. About 1 gram of omega-3 may help reduce the risk of age-related macular degeneration (AMD) and improve dry eye symptoms.
