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Fish oil supplements are one of the most popular supplements in this modern living. Fish oil is a high source of omega-3 fatty acids (particularly EPA (eicosapentaenoic acid) and DHA (ocosahexaenoic acid))! Therefore, there are a lot of health advantages that we can get from them -- though there are also a few side effects! Even for healthy people who are eating well, taking daily omega-3 from fish oil supplement is good idea. The big questions are; how to choose the best or top rated fish oil supplement? And what dose we should take?
Health advantages of fish oil
As mentioned before, fish oil has a lot of omega-3fatty acids. And overall, the risks or side effects of taking omega-3 supplements are much lower if compared to the health benefits. Good quality of oil-fish supplements is so helpful & useful to treat certain health conditions, such as heart disease, asthma, ADHD (‘Attention Deficit Hyperactivity Disorder’), high blood pressure, depression, bipolar disorder, psoriasis, menstrual cramps, and pregnancy complications.
Furthermore, some studies also found that omega-3 fatty acids are also effective to control the level of triglycerides (a kind of cholesterol - you may also be interested to read supplements to lower cholesterol!).
Do you really need fish oil supplements?
Though fish oil supplements provide a lot of health benefits, but you should clearly understand that not all people actually need them!
If you are a healthy individual, and there is no prescription from your doctor to take a fish oil supplement, it’s much better to get your omega-3 by eating fresh fatty fish!
But since fish also can collect unfriendly pollutants from the environment, EPA (Environmental Protection Agency) and FDA recommend for breastfeeding and pregnant women to limit their fish consumption. This recommendation is also recommended for women who are becoming pregnant. For these groups, the consumption of fish should be less than 12 ounces or 2 average portions per-week of shellfish/fish (such as Pollock, catfish, tuna, shrimp, and salon) that have lower mercury -- discus with a dietitian for more in-depth information.
King mackerel, swordfish, tilefish, and shark also should be avoided because all of them usually have high mercury levels.
Another type of omega-3 fatty acids that can be essential to promote better health is ALA or alpha-linolenic acid. But it is most often found in plants (such as canola oil, soybeans, and walnuts).
Back to the topic, so should you take a fish oil supplement? In fact, there are many people who are resistant to adapting/changing the way they eat.
For instances, eating fish is something that can be difficult for certain individuals who just don’t like fish or for vegetarians. Furthermore, increased intake of omega-3s is also very essential for individuals with certain disease or risk factors.
For them, fish oil supplements are one of choices. And once you decide or your doctor asks you to take fish oil supplements, you should clearly understand about what the right dose that you should take!
So, what is the right dose you need to take?
In fact, there are many individuals who are confused about the dosage. You should know that a gram of fish oil is not exactly equivalent to a gram of its essential active ingredient (like DHA & EPA). This is one of reasons why the calculation of the right dose that you should consume /day is slightly more difficult than you expect.
1 gram of oil fish supplement usually contains less than 1 gram of its active ingredients. For instance, 1 gram of oil fish capsule may only contain 300 mg or less of EPA & DHA -- depending on the brand of the supplement. So for this case, to provide 1,000 mg of essential omega-3s for your body, you need to consume about four grams of fish oil supplements.
To keep safe, it is much recommended to discuss first with a doctor to get to know the right dose that you should take - especially if you are an individual who have certain health conditions or some risk factors of certain disease, because taking a fish oil supplement may interact with your medication.
Generally, people with heart disease may be prescribed to take about 1 gram of eicosapentaenoic acid and ocosahexaenoic acid (combined, preferably from fish) -- according to a published article on WebMD! But if you have a high level of triglyceride or other specific conditions, your doctor usually recommends taking about 4-2 grams of DHA & EPA per day!
Top rated & best fish oil supplements
One thing you should always keep in mind when choosing fish oil supplement is about purity. This means, you need to concern the level of mercury or other unfriendly pollutants (such as cadmium & arsenic) in the supplement!
Best fish oil supplement must be free for these unfriendly pollutants and contaminants. This is one of reasons why some people choose consuming a capsule of fish oil instead of eating fish! But unfortunately, not all brands can provide as pure as you might expect -- according to Consumer Reports.
Below are some helpful checklists to narrow your choices in finding the best fish oil supplements!
Choose one that is made from small fish
Small fish like mackerel, sardine, and ‘Pollock’ are typical fish that have a lower chance of accumulating pollutants because they usually do not live for very long. Fortunately regular fish oil supplements are made from these fish.
On the other hand, some products that are made from Cod and shark should be avoided, because these fish have higher on the food chain, so thus they are more likely to accumulate more pollutants from the environment.
Visit the third parties tested product!
To help you in making a decision and to get some objective testimonials for certain products of fish oil supplement, you can visit certain 3rd parties tested products, such as “International Fish Oil Standards” or IFOS!
Pharmaceutical grade fish oil
Another option to narrow your selection is by choosing one that is pharmaceutical grade fish oil. This is helpful for you to ensure that you are getting good quality fish oil supplement without getting any unfriendly contaminants left in the fish.
Choose lovaza if necessary!
Lovaza is also a kind of pharmaceutical grade fish oil -- but it is also certified by FDA approval process. Bottom line: all fish oil (including lovaza) can be stinky & rancid over time. Therefore alwway keep in mind that though lovaza is very pure product, but it is also going to degrade over time.
Once again, to keep safe and for better result, talk and discuss more with your doctor to get more advices (particularly if you have a certain health medication)!
What else you should know?
- If you have tried a certain product and it doesn’t work, it’s much better to try another! A certain brand may work well for certain people, but it may not work well for you!
- Taking a supplement is helpful to increase certain nutrients, but this doesn’t mean you can ignore about what you eat! Furthermore, always take your fish oil supplement with food, so thus the risk of an upset stomach can be eliminated.
- Read completely the instructions on how you should store your oil fish supplements. This is so important to stand up the active ingredients of the supplements! In general, they should be stored in the fridge to reduce the side effects (such as indigestion or burping) and to keep them fresh.
- If you experience some side effects from your supplements or even these side effects is something too bothersome for you, then it may be a sign to consider a different approach. For this case, discuss more with your doctor to get more advice and tips!
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Reference: WebMD and Consumer Reports
