How to choose Omega 3? 

Challenge: Choosing Omega 3 supplements can be quite challenging as there are plenty of choices in the market, and the standard are not all same.

Here are some ways to get omega 3: 

1. Source of Omega 3

   • Cold-Water Fish: One of the primary sources of omega-3 fatty acids is cold-water fish, such as salmon, mackerel, sardines, and trout. These fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential types of omega-3s.

   • Plant-Based Sources: For individuals following a vegetarian or vegan diet, plant-based sources of omega-3s can be a valuable option. Flaxseeds, chia seeds, hemp seeds, and walnuts are excellent sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. While ALA needs to be converted in the body, incorporating these plant-based sources can still contribute to overall omega-3 intake.

   • Algal Oil: Algal oil is derived from algae and is an excellent source of EPA and DHA. Algae are the original source of omega-3s for fish, and extracting oil directly from algae bypasses the need for consuming fish. Algal oil supplements provide a sustainable and vegetarian-friendly option for obtaining omega-3s, particularly for those who prefer not to consume fish or seafood.

   • Fish Oil Supplements: Fish oil supplements are a popular choice for individuals seeking a convenient and concentrated source of omega-3s. When selecting fish oil supplements, opt for those derived from wild-caught fish and processed using molecular distillation to ensure purity and eliminate contaminants. Look for reputable brands that undergo third-party testing to guarantee quality and potency.

   • Krill Oil: Krill oil is derived from tiny shrimp-like crustaceans called krill. It contains EPA and DHA, similar to fish oil, but in a different form. Krill oil supplements are known for their high bioavailability, meaning the omega-3s are easily absorbed by the body. Krill oil is also a source of astaxanthin, a powerful antioxidant that offers additional health benefits.

2. Type of Omega 3

   • Eicosapentaenoic Acid (EPA): EPA is an omega-3 fatty acid found primarily in fatty fish, such as salmon, mackerel, and sardines. It is known for its anti-inflammatory properties and plays a crucial role in supporting heart health, brain function, and mood regulation.

   • Docosahexaenoic Acid (DHA): DHA is another omega-3 fatty acid found in fatty fish, as well as in algae. It is particularly important for brain development and function, as well as maintaining healthy eyes and nervous system. DHA is vital during pregnancy and early childhood for proper growth and development.

   • Alpha-Linolenic Acid (ALA): ALA is the most common type of omega-3 fatty acid found in plant-based sources. It is mainly present in flaxseeds, chia seeds, hemp seeds, walnuts, and their respective oils. ALA is considered essential because our bodies cannot produce it, and we need to obtain it through our diet. However, it's important to note that ALA needs to be converted into EPA and DHA in the body, and this conversion is limited and inefficient (only around 15%)

   • Icosapent Ethyl (IPO): A highly purifed EPA. This is a prescription medication which found to be significantly reduce the cardiovascular risk. Click Here for Reference. 

3. Form of Omega 3

   • Softgel Capsules: This is the most popular form of omega-3 supplements. The oil is encapsulated in softgel capsules, making it convenient to take. Softgel capsules are usually made from gelatin or plant-based alternatives and contain concentrated amounts of EPA and DHA.

   • Liquid Oil: Omega-3 supplements can be found in liquid form, allowing for flexible dosing and easy administration. Liquid oils can be taken directly by mouth or added to foods and beverages. They often come with a measuring dropper or spoon for accurate dosage.

   • Chewable Gummies: These are a popular choice for those who prefer a more enjoyable way to consume omega-3 supplements. Chewable gummies are available in various flavors and are particularly appealing to children and individuals who have difficulty swallowing capsules.

   • Powder: Omega-3 powders can be mixed into foods and beverages, providing a versatile option for supplementation. They are often flavorless or come in different flavors, allowing for easy integration into smoothies, yogurt, or other recipes.

   • Fortified Foods: Some food products are fortified with omega-3 fatty acids, such as certain types of milk, bread, and cereal. These can be a convenient way to increase omega-3 intake, especially for individuals who prefer obtaining nutrients from whole foods rather than supplements.

4. Bioavailability form (The higher the better)

   • Triglyceride Form: Omega-3 fatty acids naturally occur in the triglyceride form in fish and seafood. Omega-3 supplements that are in the triglyceride form are considered highly bioavailable. They are easily recognized and absorbed by the body, allowing for efficient utilization of the omega-3 fatty acids.

   • Re-esterised/Reformed Triglyceride Form: Converted back from ethyl ester form to increase the bioavailability. Re-esterification is a process that removes the artificially induced alcohol in chemically modified EE fish oil to create a more natural form (TG form) of omega-3.  

   • Ethyl Ester Form: Some omega-3 supplements undergo a process called esterification to convert the fatty acids into ethyl esters. This form is less bioavailable compared to triglycerides. However, many ethyl ester supplements have been molecularly distilled to enhance their purity and bioavailability.

   • Phospholipid Form: Omega-3 supplements derived from krill oil are in the phospholipid form. Phospholipids are a natural component of cell membranes, and this form is believed to enhance the absorption of omega-3 fatty acids. Some studies suggest that omega-3 phospholipids may have higher bioavailability compared to triglycerides and ethyl esters.

   • Free Fatty Acid Form: Free fatty acid formulations of omega-3 fatty acids provide significantly higher plasma levels of total EPA + DHA compared with ethyl ester formulations after 14 days of repeat dosing in subjects on a low-fat diet. Click Here for Reference. 

5. Dose of Omega 3

   • according to the European Food Safety Authority, long-term consumption of EPA and DHA supplements at combined doses of up to about 5 g/day appears to be safe. Click Here for Reference.

   • However, overally, research indicates that consuming fish and other types of seafood as part of a balanced diet promotes heart health, especially when the seafood is consumed in place of less healthy foods. Fish oil and other LC omega-3 supplements lower triglyceride levels and might reduce the risk of some cardiovascular endpoints, especially among people with low dietary omega-3 intakes. Evidence of a protective effect for omega-3 supplementation is stronger for people with existing coronary heart disease than for healthy individuals.

   • However, another study showed that Those with more DHA than EPA in their blood had an increased risk of heart problems compared with those with higher levels of EPA.Click Here for Reference. 

   • In 2004, the FDA approved a qualified health claim for conventional foods and dietary supplements that contain EPA and DHA [92]. This health claim states, “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.” The FDA also specifies that the labels of dietary supplements should not recommend a daily intake of EPA and DHA higher than 2g. Click Here for reference. 

6. Authenticity 

   • Buy products that have either the GOED standard for purity or a third-party seal. These labels show that they’re safe and contain what they say they do. Click HERE for Reference.