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When you're looking to check all your grocery boxes, eating a specific type of fish may not be the first thing that comes to mind. Many people avoid fish micronutrients because of cost, dietary habits, or lack of availability. A 2021 study in the journal BMJ found that more than 68% of adults do not get enough omega-3 fatty acids from their diet.
Fortunately, there is a simple solution. Type: fish oil supplements. These supplements are known to have many benefits and help fill gaps in your diet. "TKTKTKTKTKTK"
Supplements are so common these days that you might think you really need them. Well... it's complicated (but we'll get to that later). Before you buy, read on to learn more about how these capsules work and the pros and cons of taking them.
Meet the experts. Chris Mohr, RD, PhD, is a registered dietitian in Miami, Florida. Stephanie Hnatiuk is a registered nutritionist, certified running coach and owner of Stephanie Hnatiuk Performance Nutrition in Winnipeg, Canada. Maya Feller, RD, is a registered dietitian, owner of the Maya Feller Diet, and assistant professor at Brooklyn University in New York.
When you're looking to check all your grocery boxes, eating a specific type of fish may not be the first thing that comes to mind. Many people overlook the micronutrients found in fish, especially omega-3 fatty acids, due to cost concerns, dietary preferences, or lack of availability. This is why fish oil supplements can be helpful.
The FDA currently recommends that adults consume two to three servings of fish per week, with each serving weighing 4 ounces. However, according to a 2021 study published in The BMJ regarding the manufacturer of omega-3 nutritional lipids, more than 68% of adults do not consume enough omega-3.
Plugins are so common these days that you might think you really need them (but we'll get to that later). Before you buy, read on to learn more about how these capsules work and the pros and cons of taking them. And remember. Always talk to your doctor or trusted healthcare provider before starting a new supplement.
Meet the experts: Chris Mohr, MD, PhD, registered dietitian and OceanBlue Omega Ambassador from Miami, Florida. Stephanie Hnatiuk is a registered nutritionist, certified running coach and owner of Stephanie Hnatiuk Performance Nutrition in Winnipeg, Canada. Maya Feller, RD, is a registered dietitian, owner of Maya Feller Nutrition, NOW Foods Ambassador, and assistant professor at NYU Brooklyn.
What is fish oil and what are its benefits?
If you've never taken a fish oil supplement before, just thinking about it may not seem very enticing. The good news is very clear. "Fish oil is technically a dietary supplement made from the fatty tissue of fish," explains Maya Feller, RD, registered dietitian and owner of The Maya Feller Diet.
"[Fish oil] contains polyphenols and omega-3 fatty acids, and these specific nutrients have anti-inflammatory properties," says Feller. Fish oil is thought to improve brain function and cardiovascular health, as well as facilitate wound healing and prevent viral and bacterial infections, Feller adds. However, it is important to remember that these benefits are not intended to cure anything specific.
Who needs a fish oil supplement?
In addition to those who do not consume the recommended two to three servings of fish per week, those who suffer from pain can also benefit. As research on fish oil continues, new evidence suggests it may benefit people with cardiovascular disease, metabolic syndrome, type 2 diabetes and certain types of cancer, Feller says. However, he says more research is needed to support these theories.
The dangers of fish oil supplements
One of the biggest concerns is that people with fish or shellfish allergies should not take omega-3 fatty acids made from fish oil. You also want to make sure you are accepting the correct amount. "Be smart with your money," says Stephanie Hnatyuk, registered dietitian, certified running coach and owner of Performance Nutrition. "Excess omega-3 intake can cause anemia in humans." Unfortunately, "How much is too much?" There is no clear answer. Aside from supplements, it's hard to know how much people are getting from their diet, Hanatiuk says. However, the FDA states that supplements containing more than five grams (or 5,000 milligrams) of EPA and DHA per day are safe when used as directed.
If you take NSAIDs, they may have adverse effects on your liver. It's best to talk to your doctor first, says Feller. She adds that you should take the same precautions if you're having elective, pre-planned surgery if you're immunocompromised or pregnant.
Types of fish oil supplements
Many people use fish oil and omega-3 fatty acids, but one is actually a subset of the other. Not all omega-3 fatty acids are fish oil. However, fish oil is a dietary source of omega-3. There are three main categories of Omega-3: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Here is a detailed explanation of their differences.
DHA and EPA
DHA and EPA supplements are made from oils found in fatty fish and seafood. Since people need both, it is unlikely that they will stop taking supplements of one or the other. Because these omega-3 fatty acids are found in brain tissue, Hanatiuk says they're a good option for pregnant women who want to benefit from the positive effects on their baby's cognitive and visual development. He also explained how DHA and EPA can reduce the risk of stroke and dementia.
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If you follow a vegan or vegetarian diet, ALA Omega-3 supplements are right for you. These capsules are made from vegetable oils, mainly extracted from walnuts, flax seeds, chia seeds, hemp seeds and rapeseed oil. You can easily find these supplements or purchase omega-3 products that contain fish oil and ALA.
"ALA has similar health benefits to EPA and DHA from marine sources," Hnatiuk said. "It has many benefits in terms of improving heart health, reducing the risk of cardiovascular disease and lowering high blood pressure."
How to choose the best fish oil supplement?
Value. Even if it seems like a good idea to invest in a more expensive brand, it is not necessary to buy a quality product. Take the time to review your options and choose the one that best fits your budget.
Third party testing. Information on whether or not a product has been third-party tested can usually be found on the label or on the brand's website. "You have to be a smart consumer of supplements because they're not as strictly regulated as prescriptions," says Feller. He recommends asking yourself if it's from a reputable source, if it's pure, and if you're getting something that does what it does.
Dosage: Typically, you want to consume between 250 and 500 milligrams of EPA and DHA combined each day, Hanatiuk says. (Always ask your doctor about individual ricochets, though.) With that said, check the back of the label to see how much each capsule contains to make sure you're getting the right dose.
Source: The more information you have about where fish oil comes from, the better. "From a seafood perspective, you want to know that [the ingredients] are sustainably harvested because they come from fish," Feller said. Such information can be found on the website or on the product packaging.
Triple Potency Omega-3 Fish Oil Supplement
For high-dose supplements, consider these triple-strength supplements from Vive Naturals. "Your omega-3 fish oil is rich in EPA and DHA and is hypoallergenic," says registered dietitian Chris Moore, Ph.D. "They also put a lot of emphasis on sustainability, which I think is always a win."
Wild Caught Omega-3 Fish Oil
If you're concerned about consuming something with a strong fishy flavor, you'll be happy to know that these capsules from Arazo Nutrition have enough flavor to mask the fish oil. "With its high omega-3 content (4,080 mg per serving), it's a powerhouse," says Moore. "I also love that it's super clean, mercury-free, and has a nice natural lemon flavor without the fish flakes."
Omega-3 Fish Oil from Wild Alaska Flakes
If you want a supplement that will last more than a month, try these triple strength capsules from Sports Research. "If you're as environmentally conscious as I am, you'll appreciate it," says Moore. “It comes from wild, sustainably grown cauliflower from Alaska. There is no fishy aftertaste, which is a big plus. » This is also a good option if you want an omega-rich product.
Strength Omega-3 +
For those who want to take fish oil supplements regularly, this Omega-3 Potency+ can be shipped to you monthly for $60. "They come from sustainable sources and are third-party verified," says Feller. "I don't fish with them, which is good."
Omega-3 2100 with vitamin K2 and vitamin D3
If you're looking for a supplement that offers more than just fish oil, choose these Oceanblue capsules for an extra energy boost. "I love it because of the incredible amount of omega-3 (2,100 mg total) and the added bonus of vitamin K2 and D3," says Mohr, the brand ambassador. "These extra vitamins are great for supporting your bones and heart."
Omega-3 2100 with CoQ10
For those looking to improve overall heart health, these blue ocean supplements may be a smart choice. "It combines omega-3 fatty acids with CoQ10, a compound that helps create energy in your cells," says Moore. "In combination, they may support cellular function and cardiovascular health, especially in adults."
Ultra Omega 3 Fish Oil
Now a long-time user of these supplements, Feller notes that they are both molecularly grafted and polished. "I had the opportunity to visit their factory years ago and they are a leader in transparency about what's in their supplements," says brand ambassador Feller. This is a powerful product that supports mental and heart health while being very cost effective.
Super Omega-3
Inspired by the Mediterranean diet, these capsules contain important ingredients such as olive oil and sesame seeds. "I really like these supplements," says Feller. "I feel like [this brand] does a lot of good research and is at the forefront of sustainability."
Omega 3-6-9 capsules
Designed to support your heart health, these smoothies are sure to please as they cut down on the fishy taste. Hnatiuk especially likes the brand's Extra Strength line. "You get less EPA and DHA per capsule than with other products," says Hanatiuk. These supplements contain mostly ALA (192 mg), making them a great option if you're looking for something mostly plant-based but still looking for fatty acids from seafood.
Fish oil
Although Kirkland's is only available in-store at Costco, you can buy it online at sites like Amazon. "Kirkland Signature omega-3 fatty acids are an excellent and economical choice," says Hanatiuk. If you often crave unflavored options, this may be a better choice for you.
Omega 3
If you are worried about taking fish flakes, rest assured as they are not included in Nordic Naturals supplements. Hnatiuk likes that this brand mainly offers good omega products and that there are many varieties or options. This is a great buy if you prefer liquids to capsules.
Omega-3 with high EPA content
Some people find it difficult to swallow tablets, which is why a liquid supplement is helpful. "This is another brand that I often recommend for both the liquid and capsule versions," says Hanatiuk. It also has a fresh lemon scent that makes it easy to take.
Excellent EPA Pro
Ton Super EPA Pro for additional games not included. Many users credit Thorne for his work with the Mayo Clinic and the US Olympic team. Each capsule is formulated to combat cholesterol levels and promote healthy inflammatory responses.
Fish oil supplements
Regular purveyors of supplements will not be surprised to find NatureMade on this list. Many people love this form of trust, as do our editors. "NatureMade is a well-known vitamin and supplement brand because many of their products are USP certified, which means they are third-party tested to ensure they are pure supplements," says Addison Aloyan . editor-in-chief of Health Women .
My creator! Omega Excellent Triple Omega-3 Fish Oil Supplement
HUM is another popular brand to consider. These supplements give you the benefits of fish oil and fight uneven skin tone. In fact, many testers report significant improvement in their acne and breakouts. <<:
How we chose the best fish oil supplements
Women's Health editors, including co-editor Sabrina Talbert, researched the most popular and top-rated fish oil supplements. Our team consulted with other WH editors and three registered dietitians, including Chris Morne, Stephanie Hanatiuk and Maya Feller.
When is the best time to take fish oil supplements?
In short: There is no right time of day to take fish oil supplements. However, taking it with a meal can help the absorption process, Hanatiuk says.
What is the difference between fish oil and omega-3 supplements?
Some people use omega-3 and fish oil interchangeably, but the two are not actually the same thing. "Fish oils are a great source of omega fatty acids," says Feller. "But it's important to note that not all omega fatty acid supplements come from fish." In other words, fish oils are a type of omega-3, but not all omega-3 fatty acids come from or are derived from fish.
How do I know if I should take fish oil supplements?
There is no way to regularly check your omega levels other than getting a blood test to see if you are deficient in the vitamin. However, some new private companies are offering the Omega Index test.
Because there is no way to determine your omega levels, it can also be difficult to know if supplements are working. "It's hard to say how big the difference will be because we don't know how big the deficit is," Hanatiuk said.
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