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Choosing Omega-3 Supplements
Omega-3 fatty acids have been studied for their effects on cardiovascular health, arthritis, other inflammatory conditions and depression. Since levels in supplements vary widely, how should you choose a supplement?
The key omega-3’s, EPA and DHA, are the fatty acids found in fish. They are polyunsaturated (good) fats. Our bodies can manufacture these omega-3’s from ALA which is found in other plant oils such as flax seed oil, walnut, canola and soy oil, but our bodies are only able to convert about 10% of the omega-3’s from plant sources, so these oils are not significant sources for humans. There is not yet an established daily value standard for omega-3’s so you should check with your doctor or dietitian to decide on a dose.
The FDA permits the following statement on omega-3 labels: “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. EPA and DHA may help to reduce triglyceride levels and blood pressure and raise HDL (good cholesterol) levels. They are thought to help to enhance the effect of statins.
Not all fish oil capsules have the same concentration of omega s’3. Even if you see different brands of 1000mg capsules, none of them a total of 1000 mg of EPA and DHA combined. Concentrations vary widely from a total of 8% up to 80%. To evaluate different brands you’ll need to add the mg of EPA and DHA on the nutrition facts label and compare the totals. For instance, if one brand contains a total of 450mg omega-3’s in a 1000mg capsule (45%) and another contains 700mg in 2-1000mg capsules (35%) the first brand would have the higher concentration.
And don’t forget that eating fish that contains omega-3’s is a great way to get these good fats. A 3 ounce portion of striped bass or bluefish each contains over 800mg of omega-3’s. For a complete listing of omega-3 content of fish and shellfish click onto this USDA link: http://www.health.gov
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