Omega-3 is perhaps the first thing that comes to mind when talking about fish oil supplements. Fish oil is an excellent source of marine omega-3, which is known for its benefit to the heart and brain.1
There are several types of omega-3 fatty acids available, but they do not provide the same health benefits. Some are found in fish oil, others in plant sources. These are the 3 most popular omega-3 fatty acids that have significant health benefits.1,2
The 3 main types of omega-3 fatty acids are,
EPA and DHA are both found in fatty cold-water fishes such as salmon, mackerel, tuna and sardines2. The content of omega-3 fatty acids varies greatly depending on the type of fish. The omega-3 fatty acids found in fish oil, particularly EPA and DHA are extensively studied and offer more benefits compared to ALA.1 If fatty fish is lacking in your diet, fish oil supplements can be an easy and hassle-free way to ensure you are getting enough of omega-3 fatty acids.
ALA, on the other hand, is found in plant sources such as flaxseed, canola oil, chia seeds and walnuts.2 ALA is considered as a precursor to EPA and DHA.
Many use the words “fish oil” and “omega-3” interchangeably but fish oil is NOT omega-3. Omega-3 is a type of nutrient, and fish oil is simply the source of the nutrient.2
Fish oil is the fat or oil that is extracted from the fatty tissue of fish. It is usually extracted from fatty cold-water fish. A popular example is cod liver oil. Cod liver oil is a type of fish oil which is extracted from the liver of the fish.
The content of omega-3 fatty acids (including EPA and DHA) varies between fish species and the composition of the diet the fish consumes.2,3
Fish oil comes in natural and processed forms.
To date, there are no official recommendations for the intake of omega-3 fatty acids.
According to the Food and Nutrition Board of Institute of Medicine (IOM), the general recommended intake for alpha-linolenic acid (ALA) is 1100 mg per day for adult women and 1600 mg per day for adult men.2,5 The IOM has not given an intake recommendation for EPA and DHA.
As EPA and DHA continue to be extensively studied for their potential heart-protective benefits, recent clinical evidence and recommendations from the American Heart Association (AHA) support the use of omega-3 fatty acids, EPA and DHA as dietary supplements for both the general population and individuals at increased risk for cardiovascular disease (such as individuals with obesity, diabetes, high cholesterol, or high blood pressure) to reduce the likelihood of death risk from heart attack or heart disease.2,5,6
Condition |
Recommended intake |
General population for heart disease prevention |
1000mg of omega-3 fatty acids 6 or min. of 250 – 500mg EPA + DHA combined 5 |
Individuals with a high risk of cardiovascular disease, such as those with obesity, diabetes, high cholesterol, or high blood pressure |
|
People with existing heart diseases (coronary heart disease, heart attack) |
1000mg of EPA + DHA combined 2,5 |
People with high triglyceride levels |
4000mg of EPA + DHA combined 2,5 |
With so many fish oil supplements available in the market, it can be difficult to choose the right one. Here are some tips to help you find the right fish oil supplements for you.
Fish oil supplements commonly contain different forms of omega-3 fatty acids, such as natural triglycerides, ethyl esters and re-esterified triglycerides. Some forms are better absorbed than others.3
By now, we know that omega-3 fatty acids, especially EPA and DHA, are the most important types of omega-3. So, it depends on the total strength and the amount of EPA and DHA to get the most health benefits.
A fish oil capsule labelled 1000mg DOES NOT EQUAL contains 1000mg of omega-3 fatty acids (EPA and DHA).
A 100% natural fish oil capsule most likely contains only 30% of omega-3 fatty acids (varies by fish species). This is because the other 70% consists of other fats.1
Read the label on the back of the bottle carefully to find out how much omega-3, EPA and DHA you get per capsule.
Kordel's offers a variety of fish oil supplements in different strengths and forms to meet individual needs. The table below lists the differences between each supplement.
While everyone's need for omega-3 fatty acids is different, a regular fish oil supplement can provide most people with the nutrients they need. If your health condition requires a higher dose of omega-3 fatty acids, a high-strength fish oil may be a practical option for you. By taking your fish oil supplement with a fatty meal, you can also maximize the absorption of omega-3 fatty acids.8 This is a simple and effective way to increase your omega-3 intake and prevent the onset of numerous diseases.
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