“Yes, really”
“But, my grandmother used to force me to take it as a child. It was HORRIBLE!”
“Grandma knows best, and thankfully there are more tolerable choices now.”
This is how the conversation concerning fish oil always proceeds. I cannot reiterate how many times I have had this exact interaction during my time in the natural supplement industry and naturopathic medical field.
Fish oil is highly underrated. It is yet another supplement that people know they should take, but are unfortunately unaware of how much, how, when, and which type. Unfortunately, this confusion leaves them with less than ideal results and some skepticism; thus turning beneficial fish oil into nothing more than a gimmicky “snake oil“.
With this in mind, I figured it would be beneficial to bring some clarity to the situation. I would like to start off by saying that I have received extensive experience and education regarding this topic thanks to a previous job as a representative for a fish oil company; however I no longer have an affiliation nor financial interest in said company. What that being said, let’s begin:
-What is in fish oil?
- EPA and DHA are probably the two most important omega 3 fatty acids. I suggest a combined amount of 3,000 mg per day for maximum antioxidant protection and general wellness support. With a higher quality product, this will end up being about 3-4 capsules per day.
- EPA or “eicosapentaenoic acid” is a specific omega 3 fatty acid that is great for structural integrity of all cells and tissues, in addition to being a precursor for many compounds found in the body.
- DHA or “docosahexaenoic acid” is another omega 3 fatty acid has an affinity for the nervous system, and supports proper functioning of the brain and portions of the eye. It is very important during the time of fetal development and during breast feeding.
-But what about omega 6′s?
- As Americans we tend to get too much omega 6 in our diet, which, when consumed in large amounts can become a source of inflammation, thus combating the beneficial effect of the omega 3’s. Typically I suggest people stick to supplementing omega 3’s only, thus allowing the diet to provide any omega 6’s.
-How and when should I take it ?
- Take it before a meal so that the food you consume rests on top of it. This prevents any “fishy burps” that people sometime encounter. Also, take fish oil with a meal that is higher in fat so that your own intrinsic fat-digesting enzymes (lipases) are released. For instance any meal with meats, nuts, nut butters, coconut milk, avocado, etc. In doing so you greatly enhance absorption, as opposed to consuming it with something that is water dense and fibrous (i.e. salad).
-I can’t swallow capsules!
- Try the oil! I suggest placing the oil under the tongue, swallowing the oil, and then following it with some juice to make taking your daily dose a breeze. Or try mixing it into yogurt, a smoothie, or adding it over salad with a dash of vinegar to make your own dressing.
-I don’t like oil!
- Try the encapsulations, there are numerous sizes available which is beneficial for those who do not like the oil and have trouble swallowing larger pills.
-Can’t I just take flax?
- Flax is great, and yes it is a great addition to your diet. But the reality is that it mostly contains ALA, an omega 3 that needs to be converted to EPA and DHA in the body in order to be used. Unfortunately the rate of conversion is less than ideal, some suggest it is only 6% conversion to EPA and even less to DHA (1%). This essentially means you need about 16 times the amount of flax oil in order the reach the same levels if you were to source your omega 3’s from fresh, wild, cold water fish.
-What is the difference between the brand you suggest and my brand?
- Typically, some lower quality fish oil will advertise “1,000 mg” capsules. However, buyer be warned; read the label closely. Upon examining the nutritional information you may find that your “1,000 mg” fish oil, may only contain 100 mg-300 mg of EPA and DHA each. Unfortunately, this leaves at minimum, about 400 mg of the 1,000 mg unaccounted for. My question to you is “What does the remaining fish oil consist of?” Unfortunately, that is the BEST case scenario; some companies don’t even bother to tell you how much EPA or DHA is present, period. This is one of the many reasons I always ask patients to bring all of their supplements to their first visit.
To summarize, you get what you pay for, and when it comes to omega 3′s quality, quantity and form are extremely important. As always, these suggestions are suitable for almost everyone. However, keep in mind many supplements have the ability to interfere with prescription medications and other supplements, therefore it is always best to seek professional in-office medical advice.
Source: drlaurentessier
